Blog

December 23rd WOD

12/23/2016
Holiday Schedule:
No gymnastics or yoga until 2017
Sat, Dec 24th-8 and 9AM classes only. No 10AM or gymnastics.
Mon, Dec 26th- 8 and 9AM classes
Level 1
L1:A: Push Press (10-10-10-10)
build to tough set; rest 3 mins between attempts
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

20 sh2oh 95/65
15 t2b
10 cal row/bike/ski
Level 1 Rx+
L1+:A: Push Press (3-3-3-3-3-3)
build to a heavy triple
L1+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

7 ring mu's
20 sh2oh 115/80
40 wall balls 20/14
60 du's
10 cal row
F3
F3:A: Standing Db single arm alternating strict press ( 5x10)
@3010; build to a tough set; no rest
F3:A2: Metcon (5 Rounds for time)
200m fw; x5;
rest 3 mins before returning to A1
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 cal ski/bike/row
15 sit ups

Advanced

12 cals
30 sit ups
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM