Festive Ladies!
W.O.D. 12.19.09
12 Days of Christmas (1)
1 Hand Stand Push Up
2 Pistol (each leg)
3 Ring Dips
4 Deadlift (225/155)
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Wall Balls (14/20)
10 KB Sumo Deadlift High Pull (35/55)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 handstand push-up...then 2 Pistols & 1 HSPU...then 3 Ring dips & 2 Pistols & 1 HSPU...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is our chipper of the week, so be ready. We will scale to level and ability.
OR
these 12 Days of Christmas...(2)
1 200 M Sprint
2 Barbell Thrusters (65#/95#)
3 Push Press (65#/95#)
4 Parallette Push ups
5 KB SDLHP (55#/75#)
6 Ring Dips
7 Pull Ups
8 WallBalls (14#/20#)
9 KB Swings (35#/55#)
10 Sit Ups (basic, v-up, GHD or abmat)
11 Air Squats
12 Burpees
Last Christmas we performed variation 2 (compare to 12.27.08).
In July the L2 class completed variation 1 (compare to 7.27.09).
Today...you have a choice! ENJOY!
Winter Weather:
If the weather is daunting tomorrow I will post on the blog if CFKoP will be open/closed. Jason predicts NO snow, I on the other hand think we will have our first wintry mix....to be determined.
Blog:
Sage on Olympic Lifting.
Quote:
"Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas."
-Calvin Coolidge
12 Days of Christmas (1)
1 Hand Stand Push Up
2 Pistol (each leg)
3 Ring Dips
4 Deadlift (225/155)
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Wall Balls (14/20)
10 KB Sumo Deadlift High Pull (35/55)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 handstand push-up...then 2 Pistols & 1 HSPU...then 3 Ring dips & 2 Pistols & 1 HSPU...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is our chipper of the week, so be ready. We will scale to level and ability.
OR
these 12 Days of Christmas...(2)
1 200 M Sprint
2 Barbell Thrusters (65#/95#)
3 Push Press (65#/95#)
4 Parallette Push ups
5 KB SDLHP (55#/75#)
6 Ring Dips
7 Pull Ups
8 WallBalls (14#/20#)
9 KB Swings (35#/55#)
10 Sit Ups (basic, v-up, GHD or abmat)
11 Air Squats
12 Burpees
Last Christmas we performed variation 2 (compare to 12.27.08).
In July the L2 class completed variation 1 (compare to 7.27.09).
Today...you have a choice! ENJOY!
Winter Weather:
If the weather is daunting tomorrow I will post on the blog if CFKoP will be open/closed. Jason predicts NO snow, I on the other hand think we will have our first wintry mix....to be determined.
Blog:
Sage on Olympic Lifting.
Quote:
"Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas."
-Calvin Coolidge
11 comments:
it's snowing already! big ass flakes!
8:30AM in Wayne at the top of a hill with about an inch already!
Driving home from Philly not too bad on the roads but ppl are driving SLOW!
Getting ready to walk to Target soon!!! :)
Donkey- are you the late night snow patrol?
Megs- buy all the jump ropes you can get!
no need for virtual shoveling...we've got the real deal today!
Enjoy the rest day today and stay safe and warm.
@aimee: i'm the late night everything patrol. usually up until 2 or 3am normally. now that i'm in full on vaca mode for two weeks, it'll be 5am pretty regularly.
maybe i should be named "hamster" instead of donkey.
12 days of Christmas, 43:05 Rx
1000 double unders
33:03
12 days of Xmas: 55:21, scale
12 DoC 50:32 Rxd
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