December 20, 2009
Week of WOD’s
Each day this week begin with a Group Warm Up by doing some Joint Mobility and Light Stretching followed by some push ups, pull ups, and air squats with a light row or run. This should prepare you to do the Workout of the day.
Thursday 12/24/09 “Christmas Eve” we are open regular morning hours however there is only 5pm evening class.
Friday 12/25/09 “Christmas Day” we are closed for the day
Saturday 12/26/09 we are open 9am class only
Monday 12-21-09
Run 800 Meters
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Air Squats
Run 800 Meters
Tuesday 12-22-09
Four Rounds for time of:
Row 500 Meters
25 Box Jumps 24”M/20”W
25 Kettlebell Swings 53M/35W
Wednesday 12-23-09
“The Bear” (variation)
20 Minutes AMRAP (as many reps as possible)
Dead Lift into hanging position
Power Clean into front squat position
Push Press land bar onto rear rack position
Back Squat with bar on rear rack
Push Press from rear rack and land in front rack
Touch bar on ground which completes 1 rep.
Thursday 12-24-09
“12 Days of Christmas”
1 Mile Run
2 Squat Cleans 95M / 65W
3 Burpee Box Jumps 24”M/20”W
4 Thrusters 95M / 65W
5 Chest to bar Pull Ups
6 Front Squats 95M / 65W
7 Double Unders
8 Push Press 95M / 65W
9 Calorie on the Rower
10 Sumo Dead Lift High Pull 95M / 65W
11 Hand stand Push Ups
12 Kettlebell Swings 53M / 35W
Friday 12-25-09
Christmas Day Off
very cool!!!!
I want to say that I am proud of all of our athletes that competed in the Affiliate Challenge. It is when we are pushed the hardest that our training and form shines. It was great to have other great competitors from different areas compete against us and all of us cheer each other on. I love what we do and the people we share it with!!!!!
What is the plan with the january challenge? Are we doing before after pics, when will that happen etc…
I don’t come back from the cruise until next tuesday. Please advise. Thanks.
The plan is to start the challenge about the middle of January. We will do a weight in and before pics. We are also working on getting someone to give us a group rate for Body fat testing. We will keep you informed.
I finally saw this! It is awesome! It is amazing seeing everyone again working their asses off! Awesome!!!
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