WODs 12.18.17 - 12.22.17 - Merry Christmas Time!!!

Grinch Games was lot's of fun!  Definitely one of my favorites. Thank's to everyone that helped and participated. 

We hope that everyone is settling in and cozying up during this holiday season. Such a great time of year!  Time to hug a little tighter and slow things down a bit. 

We launching an intro class on January 8th called "Jump start January"! Lot's of people out there looking for a Jump Start in January. With your help we can grow the gym a good bit.  Please follow this link to the facebook event then invite and share with your people.  We thank you big time in advance!!   

Monday

Thomas Cox with Mealfit will be coaching the 5:15 AM

Warm-Up
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups or ring rows with a :02 hold at the top

Then

21-15-9

OH Lunge 25/35

Burpee 

Sit Ups

Rest 3 Mins

12-6-3

Same movements.

Tuesday 

Warm-Up
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

Then

10-9-8-7..........1

Push Press 115/75

Deadlift

Pull Ups

Wednesday

Warm-Up
3 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
200m Jog

Conditioning
3 Rounds:
10 Front Squats (185/135)
20 Wall Balls 20/14
50 Double Unders

Thursday

8 Rounds

Run 200 Meters with sandbag or another heavy object. 

10 Power Cleans 115/75

Friday

12 Days of Christmas

Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1. 

1. Handstand push-up
2. 24″ Box Jumps
3. Thrusters (95#/65#)
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs (20#/14#)
8. KB Swings (24kg/16kg)
9. Double-unders
10. Overhead Lunges (5 each side, 45#/25# Plate)
11. Hang Power Cleans (95#/65#)
12. Snatches (95#/65#)

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