Tuesday, December 23

1. MORE. DAY.

 

Get your shopping done!!!!!!!!!!!

 

IMG_1612

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Remember, open gym tomorrow (Christmas Eve) 9-11am.

Closed Christmas Day.

Friday, December 26th, 9-11am open gym

 

Get in here!!!!! You’ll regret it later on if you don’t!!!

 

Remember, train for the in-house comp!!! April 11th!!!!!!!! NO excuses! It will be an awesome day!!!

 

 

 

Tuesday, December 23

 

 

Warmup:

 

See Whiteboard

 

 

Skill:

 

Jumping Muscle-up

10-12 minutes.

 

 

WOD:

 

With a running clock…

 

0:00 – 6:59

3 rounds

4 Ring Rows

8 Box Jumps (24/20)

12 KBS (1.5/1)

 

7:00 – 13:59

3 Rounds

25 Double Unders (must be unbroken for RX) OR 75 Singles

7 Burpee Box Jumps Overs (24/20)

 

14:00 – 20:59

 

Dead Lift

Start at 65% of your 1 RM. Each minute add weight, working up to a heavy 3 Rep. (you are NOT trying for a 3 RM)

 

Explanation of WOD:

 

You have 6:59 to finish each mini-WOD. If it takes you 4 minutes, you have 2:59 rest before you start the next one.

If you do NOT finish the mini-WOD within the time frame, still move on to the next one. (Note how far you got).

You can have 65% of your 1 RM DL set up on the bar already before the WOD starts.

You can NOT start the next mini-WOD early. You must wait for the correct time to start.