Thursday 12/20/12

WEATHER: Class is ON!!!  Come on out for some Christmas workout-merriment!

Announcement: We will be moving Saturday classes to 8:00 a.m. starting in January. Come one, come all, it's a ball!


Come dressed in Christmas colors and be ready for Phil's Christmas music extravaganza! :) Also, check out the link below and be ready to answer some questions about it to save yourself some warm up Burpees!

Whole30 Forum

"The 12 Days of Christmas"
1 Bear Crawl (1/2 basketball court and back)
2 HSPU (Sub Shoulder Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl


Finale: Spend at least 10 minutes mobbing. Your muscles will thank you tomorrow!

Lori and Tracy hitting the Box
Jumps hard

And at the top...one more rep done!



1 comment:

Rowdy said...

"The 12 Days of Christmas"
1 Bear Crawl (1/2 BB Court)
2 HSPU
3 KB Swings (1.5 pood)
4 Power Clean & Jerk (65#)
5 Deadlifts (135#)
6 KTE
7 Overhead Reverse Alt Lunges (25#)
8 Wall Balls (14#)
9 Box Jumps (24")
10 Double-Unders
11 Pull-Ups
12 Burpees

Time: 41:57

 
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