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.


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.

Sage on Olympic Lifting.

"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


donkey said...

it's snowing already! big ass flakes!

Jeff said...

8:30AM in Wayne at the top of a hill with about an inch already!

Laura Pappas said...

Driving home from Philly not too bad on the roads but ppl are driving SLOW!

Meighan said...

Getting ready to walk to Target soon!!! :)

Aimee Lyons said...

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.

donkey said...

@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.

Just Me said...
This comment has been removed by the author.
Nikki said...

12 days of Christmas, 43:05 Rx

Chris P. said...

1000 double unders


donkey said...

12 days of Xmas: 55:21, scale

Swine said...

12 DoC 50:32 Rxd