Come join us between 5 and 7 p.m. to make up a workout from the last week of programming. It seems like a group is forming to do the Christmas WOD so you won’t be alone if you had your eye on it! This week’s choices are:
- Bench Press 3-3-3-3-3 then 2 min at each station of: rope climb, sandbag clean (45/25#), farmer’s walk (135/95#), DB push press (40/25#), kettlebell swing (70/53#)
- “12 Days of Christmas” — see the post from 12/17 for details.
- “J.T.” 21-15-9 of handstand push up, ring dip, push up
- Banded box back squat 12×2 (55% 1RM) then 40-30-20-10 med ball clean (20/14#) with 150 shuttle run after each round
- 3 rounds, each for time, of: 10L/10R KB power snatch (53/35#), 20 wall ball (20/14# to 10/9′), 20 pull ups, 20 thrusters (55/40#). Full recovery between rounds.
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What time is the group doing the 12 days showing up?
Right at 5 hopefully – we’ll warm up, set up, and Starr around 5:20ish?
OK..I’m in.
In for JT @ 5
Be there at 5 for 12u days of hell .
Was trying to make it for “12 days of Christmas”, but Natalie had to work late and I won’t be there by 5. Hopefully I can get in there tonight and make up something else.
12 days:
Dan 40:36
Laurie 40:30
Gunter 37:18
Joe Mc 37:13
Nikki 34:49
Chris 43:17
Mel 45:40
Jim 38:22
Craig 42:58
Emily 42:14
Spence 38:52
Phil 47:52
Miranda 42:57
J.T.
Lindsey 11:45 (Box, box dips green band, knees)
WOD 5:
Killa 3:40, 4:29, 5:02
Mike 2:46,4:14, 3:20
Kevin 2:46, 4:30, 4:34
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