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Week of WOD’s

By 12/20/2009No Comments

Each day this week begin with a Group Warm Up by doing some Joint Mobility and Light Stretching followed by some push ups,  pull ups, and air squats with a light row or run.  This should prepare you to do the Workout of the day.

Thursday 12/24/09 “Christmas Eve” we are open regular morning hours however there is only 5pm evening class.

Friday 12/25/09 “Christmas Day” we are closed for the day

Saturday 12/26/09 we are open 9am class only

:startwod:

Monday 12-21-09

Run 800 Meters
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Air Squats
Run 800 Meters

Tuesday 12-22-09

Four Rounds for time of:
Row 500 Meters
25 Box Jumps  24”M/20”W
25 Kettlebell Swings 53M/35W

Wednesday 12-23-09

“The Bear” (variation)
20 Minutes AMRAP (as many reps as possible)
Dead Lift into hanging position
Power Clean into front squat position
Push Press land bar onto rear rack position
Back Squat with bar on rear rack
Push Press from rear rack and land in front rack
Touch bar on ground which completes 1 rep.

Thursday 12-24-09

“12 Days of Christmas”
1 Mile Run
2 Squat Cleans 95M / 65W
3 Burpee Box Jumps 24”M/20”W
4 Thrusters 95M / 65W
5 Chest to bar Pull Ups
6 Front Squats 95M / 65W
7 Double Unders
8 Push Press 95M / 65W
9 Calorie on the Rower
10 Sumo Dead Lift High Pull 95M / 65W
11 Hand stand Push Ups
12 Kettlebell Swings 53M / 35W

Friday 12-25-09

Christmas Day Off

:endwod:

Steven