WOD Dec. 29
Strength Component: 5×5 Shoulder press
Wod: Reps of 21,15,9,3
OHS 115/75#
Ball Slams 20/15#
Box Jumps 24/18
Core: 50 Knees to Elbows
New Years Day
The Gym will be closed new years day Jan. 1st. Have a Great new years night and have fun but be safe!!!
The mindbody scheduler is up and running and for my existing clients I will be setting you guys up with the system so you will be signing up for classes online, therefore we can be more organized. More to follow.
WOD Dec. 28
Strength Component: 5×5 OHS
Wod:
3 Rounds for time
10 KB Swings 70/53/35#
20 Box Jumps 24/18
40 air squats
20 push ups (games standard)
10 Ring Dips
Core: 3 x max time plank
WOD Dec. 27th
Warm Up
Strength Component: 5×5 Bench Press
Wod: 6 min running clock
Row 500m
20 Pull Ups
Then with remainder of the time as many ground to overhead with 95/75# as possible. Your score is the amount of reps of ground to overhead you get before the 6 minutes is up.
Core: 100 Russian Twists 20/15# ball
WOD Dec. 26th
Warm Up
Strength Component: 5×5 Weighted Pull up
Wod:
30 Wall Balls 20/14#
90 Double Unders
20 Wall Balls
60 Double Unders
10 Wall Balls
30 Double Unders
Core: 50 GHD Sit Ups
Merry Christmas
Rest day
Merry Christmas to all
WOD Christmas Eve 2010
Warm Up
Strength Component 5,5,3,3,1,1 Snatch
WOD: 2 person team wod
One member of the team is holding (2) 53lb KB in the rack position while the other member of the team Rows the prescribed distance and then they switch positions and repeat. There is a 5 burpee penalty for every time the KB come out of the racked position. The rowing distance requirements are as follows:
Each team member Rows while the other member holds the KB in the Rack position:
500m
400m
300m
200m
100m
Thank Cpt. Paul Webber USMC for his dedicated service to our country and for the above WOD.
WOD Dec. 23
Warm Up
Strength Component: 5,5,3,3,1,1 Push Press
12 min AMRAP
10 Pull Ups
8 Thrusters 95/65#
6 KB Snatch (3 each arm) 53/35#
4 Deadlift 255/165#
Core: 100 Russian Twists 20/15# slam ball
WOD Dec 22nd
Warm Up
Strength Component: 5×5 OHS
Wod:
Reps of 21,15,9
HSPU
Box Jump 24/18
Power Snatch 75/55#
Core: 100 ab mat sit ups
WOD Dec. 21
Warm Up
Strength Component: 5,5,3,3,1,1 Shoulder Press
Wod:
10,9,8,7,6,5,4,3,2,1 reps for time
Thrusters 95/65
GHD Sit-ups
Goblet Squat 53/35
Burpees
Deadlift 135/95
Ring Push-ups
Note: Goblet squat is done by grabbing a KB by the handle on both sides, holding it against your chest and squatting down with it.