Merry Christmas, everyone! I hope you all enjoyed your holiday whether you travelled to some place new or stayed home. I hope you are all ready to work again this week to be ready for a new year. Soon the Open Competition will be upon us. There is a discussion of having Open Competition Wods at neighboring gyms and rotating through each place. I think that would be a lot of fun. The more the merrier, I say!

I know several people are travelling and may be out of town this week. I will believe you are not coming if you don’t sign up! Please sign up for classes you think you can attend. If you find out you can’t make it, you can always text me to cancel. I DO NOT want to stand you up! But I’m also not going into the gym “just to check” either.

MONDAY 12-26-16
Strength WOD: Deadlift
5+ reps x 1 set
then:
"Elizabeth"
For time:
21-15-9
Cleans (135,95)
Ring Dips

TUESDAY 12-27-16
"Tiff"
On a 25 minute clock:
Run 1.5 miles
then AMRAP 
11 C2B Pull-ups
7 Hang Squat Cleans (155,105)
7 Push Press (155,105)

WEDNESDAY 12-28-16
For time:
10 Thrusters (135,95)
50 Double Unders
8 Thrusters 
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

THURSDAY 12-29-16
Strength WOD: Bench Press
5 reps x 3 sets
then:
3 Rounds for time:
30 Wall Balls (20,14) (10',9')
5 Atlas Stone Shoulders

FRIDAY 12-30-16
3 Rounds for time:
12 Left arm KB Snatch (53,35)
12 Right arm KB Snatch (53,35)
3 Rope Climbs
250 meter Row

SATURDAY 12-31-16
Gym Closed
Happy New Year!
Posted in Workout of the Day

Leave a Comment