WOD 12.21.15 - 12.25.15 - Merry Christmas!!!

We had an absolute blast at the 2015 Grinch Games!  We hope that everyone is having a great Christmas Season!  Check out the Grinch Games pics by clicking here

This weeks schedule - Monday through Wednesday normal.  Thursday December 24th 9:00 AM and 4:30 PM December 25th - Closed. 

The January 5th intro class is filling up quick.  For more info and registration click here

Monday

 15 Mins to Work up to 1RM Bench Press

2x5 @80% of 1 RM

then

15 Min AMRAP

5 L Sit Pullups

10 Ring Dips

15 Air Squats

Tuesday

Work to the Heaviset Complex

Snatch+Pause Snatch+Hang Snatch

Pause it at knee for 2 secs

Then 1 set 2x complex so 6 reps Monster Set at 80% of best complex

then

5 Rounds

10 Double KB or Dumb Bell Cleans Rx 53/35 RX+ 70/53

50 DU

Wednesday

"Kalsu"

For Time
100 Thrusters (135/95 lbs)
5 Burpees at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

 

Thursday

12 Days of Christmas

1 Snatch 135/95

2 HSPU

3 Squat Cleans 135/95

4 Bar Facing Burpees

5 Box Jumps 30/24

6 STO 135/95

7 T2B

8 WB

9 Deadlift

10 Push ups

11 KBS 70/53

12 Double Unders

Do in order as the song

A 45 min time cap is recommended

Friday - Merry Christmas!!!