Wednesday 151223

Holiday Hours:
Thursday 12/24 – 7a or 9a WOD – UGLY CHRISTMAS SWEATERS/SOCKS/HATS/Attire WOD **There will be a prize for the best ATTIRE worn at each WOD time.
Friday 12/25 – Merry Christmas! Enjoy the day with family and friends as we will be closed. 
Saturday 12/26, normal schedule. 

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Three sets of:
Back Squat x 10 reps @ 70% of last tested 1-RM
Rest 3-4 minutes between sets

WOD:
Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Meters of Handstand Walk or 30 sec handstand hold
Minute 2 – 6-10 L-Pull-Ups
Minute 3 – 20 Double-Unders + 10 Alternating Pistols with blue/yellow, yellow/ orange, orange/pink KB
Minute 4 – 10-15 Strict Handstand Push-Ups
Minute 5 – 2 Legless Rope Climbs (or 1 legless + 1 standard) * rope climb progression
*Scale weight and movements as needed for progression and smooth speed through minute. Ask your coach for help.

12 Days of Xmas movements have started ( Strictly additional fun work till the 24th)
1- Clean 115/83 95/63 75/45

2- HSPU
3- Front Squats 115/83 95/63 75/45
4 – Push Press 115/83 95/63 75/45
5 –  CTB Pull Ups
6 – Box Jumps (20/24)
7 – Burpees
8 – Push- Ups
9 – Wall Balls (20-14#)

10 – Dead-lifts 115/83 95/63 75/45
11 – KB Swings (Green/blue)

COOL DOWN

Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80

NEW YEARS EVE THROWDOWN…….WODS Announced below:

New Year’s Eve ThrowDown 2015..   Get your partner & sign up on the community board!!
WOD 1: Past
2 Rounds

20 ft Weighted walking lunge (overhead/front rack) with Barbell or Fat Bar to rack.
20 Shoulder to overhead each individual
40 Chest to Bar / Pull-ups- Ring Rows as a team
Rx- 115 lb male, 75 lb female
Scaled – 85 lb male, 45 lb female
You must alternate the weighted lunge (e.g. male does first round, female does second or vice-versa)

WOD: 2 In the 1 Minute Moment
Total  Calories In 1 minute on Assault bike. May end up being: 30 seconds a heat, due to choke point of 3 Assault bikes. Will determination once all teams are signed up.

WOD: 3 Present
Skill-Strength: Power or Clean and Jerk ladder Male-Female BB line every minute advance to next BB.

*Male starts @ 115-125-135-145-155-165-175-185-195-205-215-225-235-245-255
*Female starts @ 63-73-83-93-103-113-123-133-143-153-163-173-183-193-203-213..
|RX starts at 135/73
Novice at 115/63
Tie break is as many Deadlifts reps till minute as ended. 

WOD: 3 Future “2015 FGB
3 Rounds of
Wall Balls 20/14  14/10
GTO 95/63  75/45
Box Jumps 24/20  20/16
Push Press   95/63  75/45
Row Calories

(In case of a tie highest # calorie team rowed decides winner of the NYE 2015 ThrowDown)

In this workout you move from each of five stations after a minute. Alternating team members. The clock does not reset or stop between exercises. This is 3  five-minute round. On call of “rotate”, the athletes/ team members must move to next station immediately /Alternating for best score. One point is given for each rep, except on the rower where each calorie is one point.. 

Will go over standards for ROM for each event, adjust all movements in WODs as need to be able to clearly judge movement & for fun suck factor..

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