SCHEDULE ANNOUNCEMENT:
Dec 24th - 9AM and 10AM Classes Only
Closed Christmas Day
Dec 26th - 9AM and 10AM Classes Only
Dec 31st - 9AM and 10AM Classes Only
Closed New Years Day
WOD
"12 Days of Christmas"
1, then 2, 1, then 3, 2, 1, etc, etc
Can be done partner or Solo - scale load &
movement difficulty DOWN as needed
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lb.)
F: Slam Ball
P/S: as rx
3 – Ring Dips
F: Push Ups
P: Ring Dip
S: Muscle Up
4 – Dumbbell Power Snatch (moderate load)
5 – Burpees
6 – Toes to Bar
F: Hanging knee raise or sit up
7 – Push-ups
8 – Walking Lunges each leg
9 – Kettlebell Swings (53/35#)
F: Russian KBS, P: 53/35, S: 70/53#
10 – Pull-ups [any style]
F: Jumping, P: Chin, S: CtB
11 – Front Squats (135/95 lb.)
F: DB or KB Front Squat, P/S rx
12 – Shoulder to Overhead (135/95 lb.)
F: DB Push Press, P/S; as rx
so for barbell movements - keep it between 115-155
for both P/S & it should be good - but
same load for each movement across
P: 115-135, S: 135-155
