WOD PM (Jason)

5 Rounds for Time:

30 Wall Ball
25 Burpees

WOD PM (Jason)

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

WOD

KB Circuits
5 Rounds with active rests
Swings
Upper cut
Reverse Lunges

Tabata Abs

WOD

Row 1000m
Two Dumbbell Workout:

5 Weighted Pull-ups
50ft Twisting Lunges
5 Turkish Get-ups /Right
5 Turkish Get-ups /Left
50ft Overhead Lunges
5 Weighted pull-ups
50ft Waiters Walk
10 Flag Push-ups /Right
10Flag Push-ups /Left
50ft Side Hammer Lunges
5 weighted Pull-ups
50ft Front Hammer Lunges
5 Hang Power Snatches /Right
5 Hang Power Snatches /Left
50ft Waiters Walk
5 Weighted Pull-ups
Row 1000m

WOD Thursday, December 31, 20009

M.E Push Press

21, 15, 9 reps of
KB Wall Ball Subsitutes
Wall Walks
Burpee Box Jumps

Hoilday Schedule

Thursday, December 31 -Reg class schedule

Friday, January 1- 9am (Hair of the Dog Workout)

Saturday, January 2 -10am

WOD

"Tabata This" with Partner

20 seconds of work/ 10 seconds rest (8 sets each) 1 minute rest after each exercise


P1 Jump Rope / P2 Kettle Bell Swings (Heavy)

P1 Sit Ups / P2 Box Jumps

P1 Sumo Dead Lift High Pulls 75# 45# / P2 Wall Balls

P1 Shoulder Press 75# 45# / P2 Row