Tuesday 131224

Ugly Sweater WOD 2013

“If you can believe it, the mind can achieve it.”– Ronnie Lot

Merry Christmas EVE LCF!!! 

Holiday Schedule:
Tuesday 24 – Morning classes only at  7a and 9a
Wednesday 25 – NO CLASSES… Merry Christmas
Thursday 26 – 7a and 9a and 5p and 6p (no oly lifting or yoga)
Friday 27- Regular schedule
Saturday 28 Regular schedule

Monday 30 – Regular Schedule
Tuesday 31 – Throwdown 9-12… Find your partner and GET SIGNED UP!
Wednesday 1 – NO CLASSES…… Happy New Year
Thursday – Back to regular schedule.

Dynamic Warm-Up-Mobility
Prepare for…

WOD “Nightmare Before Christmas”
Performed as if you were singing the 12 days of Christmas
1 Clapping push  * Exploding hand come off ground
2 Ball Slams 30/20 20/15 15/10
3 DB Burpee Box Over 20” for all 45/30 30/20 25/15 * Or Step up n over “12”
4 DB Thrusters  45/30 30/20 25/15
5 HSPU
6 C2B Pull up
7 KB Swing 24/16 16/12kg
8 KB Snatch 24/16 16/12kg  (4 each arm, not alternating)
9 T2Bar
10 Jumping Lunges (5 each leg)
11 Wall Balls 20/14 14/10 10/8
12 Man Makers 45/30 30/20 25/15

* AS always scale any movement or weight as needed for optimal stimulus, mechanics & safety

Cash Out:  12 days of Christmas *(This is “Not” for time but for quality & fun, athletes partner up share BB equipment ect)

12 T2Bar
11 HSPU
10 Wall Ball Shots  20/14
90 Double Unders
8 Dead Lifts BW
7 Back Squat BW
6 Burpees
5 STO ¾ BW
4 Box Jumps 30/24
3 Clean n Jerks @ 70% 1 RM
2 C2Bar Pull ups
1 Muscle Up

 

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