Dec 22nd, 2012

Category: WOD
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Saturday 12/22/12 – MERRY CHRISTMAS!

12 Days of Christmas. Do 1, then 1,2, then 1,2,3, then 1,2,3,4…etc. just like the song goes…
1. Pushup
2. 24″ Box Jumps
3. Thrusters (#95/65)
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs (#20/14)
8. KB Swings (#53/35)
9. Double-unders
10. Overhead Lunges (5 each side, #45/25 Plate)
11. Push Press (#95/65)
12. Jumping Air Squats

Dec 20th, 2012

Category: WOD
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Thursday 12/20/12

FRONT SQUAT 5×5

Then

4 minutes AMRAP:
Burpee Box Jumps 20″
*Rest 2 minutes.
4 minute AMRAP:
20 Walking Lunges
10 T2B
*Rest 2 minutes
2 minutes AMRAP Burpees

Dec 19th, 2012

Category: WOD
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Wednesday 12/19/12

KIPPING CLASS!
Today, we will be spending a significant amount of time learning the kip and how it translates to pullups, T2B (Toes to Bar), K2E (Knees to Elbows), Muscles ups, ETC.

Then

EMO2M(every 2 minutes) – 20min
10 kipping pullups/t2b,k2e, or just plain kip
100m run