This week we have the special day 12-12-12. There is a fun workout planned for this date. Try not to miss it. Next week we will celebrate the 12 days of Christmas. Maybe on a Tuesday because that is when most people can come. If you miss that time you can always do it on Saturday or another day that works out for you. We are also working on the New Year's Nutritional Challenge. Look for a plan that fits your goal soon.
MONDAY 12-10-12
5 Rounds for time:
7 Deadlift (275, 185)
30 Squats
7 Hand Stand Push-ups
TUESDAY 12-11-12
For time:
30 Overhead Squats (95, 65)
7 Muscle-ups (21 Pull-ups and 21 Ring Dips)
20 Overhead Squats (95, 65)
5 Muscle-ups (15 Pull-ups and 15 Ring Dips)
WEDNESDAY 12-12-12
3 Rounds for time:
12 Back Squats (135, 95)
12 Burpee Broad Jumps
12 GHD Sit-ups
THURSDAY 12-13-12
Clean (full squat)
3-3-3-3-3-3-3
mini wod:
AMRAP in 10 minutes:
5 Tire Flips (or light deadlift)
10 Sledge Hammers
15 Cleans @ 50% of today's max weight
FRIDAY 12-14-12
5 Rounds for time:*
50 Double Unders - count attempts or 5:1 singles
10 Push Jerk (185, 125)
Rest 1 minute
*score is total time including rests
SATURDAY 12-15-12
Come for a new wod we make up on the spot or do an old one you missed from earlier in the week.
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