The First Day of the Week of Christmas

Monday

Warm-up
3 laps around wellness center
20-20-20
Situps
Line Leg Kicks
Scorpion Kicks

WOD
50 Box Jumps
40 Burpees
30 Pull Downs (55% of body weight)
20 DB Thrusters 45/20
20 Push-ups to substitute for 10 HSPU

Results
Zach 15:28
Amanda 19:20

Thursday Loner

And then there was one...

Warm Up
5 Minute Tabata Bicycle
20-20-10-20
Line Leg Kicks
Scorpion Kicks
Hip Thrusters
Supermans

WOD
5 minute row (as many meters as possible)
4 minute squats (max reps)
3 minute dumb bell swings (max reps 45/25 lbs)
2 minute sit ups (max reps)
1 minute push ups (max reps)

Results
Zach 321

Great Job to Zach. For everyone else who will attempt this WOD on their own, it is important to push yourself even when there is no one there to motivate you. Our 6 o'clock class really relied on words of encouragement from other athletes when the WOD became tough. Just imagine me there next to you critiquing your form. Best of luck to everyone!

Tuesday

Warmup
Row 500 meters
Practice OHS (Overhead Squats)

WOD "And then there was two"

First Workout
3x10 OHS gradually increasing weight
3x10 Pulldowns with 70% of your body weight

Second Workout
Pushups 20 - 16 - 12 - 8 - 4
Step ups 4 - 8 - 12 - 16 - 20

Results
Zack 4:58
Liz 6:51

Thought for the day... Fact of Life: After Monday and Tuesday even the calendar says W T F

Monday

Warm-Up
3 Laps around the Wellness Center
3 rounds of
25 Situps
25 Squats

WOD: This one will test your core strength!
15 one arm thrusters Right
15 one arm thrusters Left
20 yard shuttle run

Results
Everyone hurts haha.
No seriously, we all do. But here are the time
Liz - 18:15
Zack - 18:54

There are precious few Einsteins among us. Most brilliance arises from ordinary people working together in extraordinary ways. -Roger van Oech

Thursday

Warm Up
3 Laps around the Wellness Center
Practice Squat Cleans technique starting with
Dead-lift --> High Pulls --> Quick Elbows --> Front Squats --> Push Presses

WOD
42 - 30 - 18 - 12 Pushups
6 - 9 - 15 - 21 DB Hanging Squat Cleans
20 Minute Cutoff time

Results
Anna - DNF
Zack - 14:36
Kathy - 18:23

Great Job today! It was a tough one, and you guys all persevered through it!

Anna Fuentes' Day

Warmup
2 Rounds of
30 Supermans
15 pushups

3 x 8 dumbell snatches
Increasing weight as you go up

WOD
15 minute AMRAP
5 DB swings
10 Burpees
15 Weighted Sit-ups

QOD - “Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” -Dr.Suess

The day before Thanksgiving!

WOD
15 AMRAP
10 Ring Recline Pullups
10 Push ups
10 Squats

Results
Zack 10 rounds
Liz 8 rounds
Kathy 8 rounds

Awesome job ladies and gentlemen. Enjoy your week off and be ready to burn those Thanksgiving calories as soon as we come back!