Week of Dec 23rd – 29th

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We had a fun turnout for the “12 Days of Christmas” WOD and a great little holiday cheer at the Crow’s Nest after. Tis the season to say thanks for all of you for being an integral part of our great community. Here’s to 2014!

Monday 12/23

WU
7 Min Dynamic

5 Min Foam Roll Social

WOD
12 Min AMRAP:

20 Push Press 95/65# (kettlebells ok)
20 Air Sqauts
20 Box Jumps

Foundational
12 Min AMRAP:

12 Push Press (MOD weight Appropriately)
12 Air Sqauts
12 Box Jumps/Step Ups

Supplemental
8 min  Burpee Hell track

Alternate Reps with a Partner

Tuesday 12/24

*Remember – AM & Noon Class Only!

WU
Burpee Lay-ups

WOD & Foundational

Mini Christmas “Eva”
3 rounds for time of:
Hill Loop Run or 800m Row or 1 mile AD
30 Kettlebell swings 70/53#
30 Pull-ups

Foundational
3 Rounds for Quality
Flat Loop
20 KB Swings
20 Pull-ups (bands ok)
*check with coaches for MOD’s… challenge yourself.

Wednesday 12/25

Gym Closed

Thursday 12/26

Time TBD – Open Gym in the afternoon

Friday 12/27

WU
Flat Loop

Basketball Lay-ups & Jump shots.
Penalty = 3 burpee pull-ups

WOD
25 mins for Quality Movements
1-2-3-4-5-6-7-8 etc till 25 mins is up

Clean & Jerk 135/95#
DH Pull-ups

MOD 115/75# or 95/65#

Foundational
Hang Cleans and Challenging Bands for Pull-ups

Supplemental
1 x Wheel of pain

Saturday 12/28

WU
Coach’s Choice

WOD

1 Works/1  Plank Hold/ 1 Holds Sandbag 70/50#
Chipper Style

Sandbag Hill loop run
200 Box jumps
200 Situps
200 Wallball
Sandbag Hill loop run

Sunday 12/29

Rest Day or Self Motivate @ Home

Again 15 min Perfect Push-up Ladder 1-2-3-4-5-6-etc… with 10 Air squats in between every round *when you fail to complete the push-ups consecutively start back at 1.

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