Twelve Days Of Christmas

Cheeky Santa

Tuesday December 24, 2013

***Only AM classes today*** 5:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:00 No Classes tomorrow Christmas Day

WOD 12 Days of Christmas

40 min Cap

1 Deadlift 75/55/35 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 SDHP

As the song goes you will perform each movement and then go backwards completing the rep scheme for the previous movement until you have gone through all 12 days. 1 Deadlift, 2 HPC/1 Deadlift, 3 FSQ/2 HPC/1 Deadlift,...

Skill/Strength: WOD overview Station Set Up

Warm Up: 400 m Row DROM Then 3 rounds 30 sec each OHS w/Empty bar or PVC Wall Walks Flutter Kicks Then 3 min Band Mobility

5:00 JoAnn Rx/31:24 Chuck Rx/ 39:11 Beetle Rx/28:31 Matt C. Rx/35:31 Raegan Rx/25:48 John R. Rx/31:29 Vic Rx/24:09 Lisa 55/33:55 Jim S. Rx/29:31

6:00 Dan Rx/33:42 Mike 55/34:59

7:00 Tony Rx/35:24 Nick Rx/39:59 Michelle 45/224

8:00 John Mc Rx/27:23 Maria 45/319 Melissa 30/33:39 Felipe Rx/355 Curtis  Rx/34:41 Grande Rx/29:05 Michelle 45/300 MK Mod./38:56 Mercedes 45/39:06 Adrian Rx/352

9:00 Joann Rx/37:28 Ashley Mod/25:39 Melissa 45/321 Tammy Rx/323 Jackie Rx/28:49 Fred Rx/27:52 Milo 65/279 Jason B. 65/39:09 Jess D Rx/34:30 Dave Rx/40:10 Peter 65/32:57 Lori 55/39:32 Julie Rx/31:15

10:00 Eddie O. Rx/27:10 Steve Rx/24:45 Thea Rx/23:13 PMiddy Rx/29:20 Jenny N Rx/32:27 Katie N Rx/38:06 Metz 35/30:51 John C. Rx/343 Allison Rx/30:48

11:00 Jessica W Rx/32:01 James 55/35:30 Simeko Rx/39:10 Liam Rx/33:07 Dan 65/304 Christine Rx/300 Ron 65/288

12:00 Sam Rx/22:25

Earlier this Wk Jenni R Rx/34:32 Ed O. Rx/36:23

 

 

 

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