12.29.2016

W.O.D. 12.30.16

Partner WoD:
All for time:
30-20-10 reps of:
Row
Burpee

30-20-10 reps of:
Push Jerk (95/135#)
Toes to Bar

 30-20-10 reps of:
Thruster (95/135#)
Ring Dip

 **One partner works at a time. Exercises must be done in the order listed. Reps listed are totals for the team.

Modified Weekend Schedule:
Friday, December 30th 
6:00am WOD
7:00am WOD
9:30am WOD (Free Babysitting) 
12:15 Express WOD
1:00pm Open Strength 
3:30pm WOD 
4:30pm WOD 

Saturday, December 31st
New Years Eve 10:00am Friends and Family (Free Babysitting) 
10:00am Open Strength (annex) 

Sunday, January 1st 
New Years Closed for Holiday 

 Monday, January 2nd 
9:30am WOD (Free Babysitting) 
12:15 Express 
1:00pm Open Strength 
3:30pm WOD 
4:30pm WOD 

Quote:
"Winning isn’t everything, but wanting to win is."
–Vince Lombardi
at

3 comments:

  1. Stephanie VincentDecember 30, 2016 at 4:13 PM

    9:30am
    Kevin H & Mike Ro(bnd) 21:50 105/95
    Laura A & LP 26:01 Rx
    Angelo (95) & Jill H (55/bnd) 19:02
    Danielle (85) & Kevin B (95) 21:22 Bnd
    Julie R (wt?/bnd),Anna (35/KR/PDip)& Justin (65/bnd/rom)

    12:15
    Pam (rx)/DD(bnd) 24:31
    Marianna/Steph M 24:10 65/bnd
    Seba/Nicole M 24:22 55/Bnd/rom
    Katie (bnd)/Jess A(ROM/feet) 29:38 55
    Jessis (bnd)/Shane 18:45 75
    Brian/Vince(bnd) 95
    Gordy/Giuls 22:39 LadiesRX
    Panos/Tim H (bike) 20:25 95
    Miranda (95/75/bnd) & Joe c (115/95) 25:20
    Mark S/Edwin 21:20 135/95


    ReplyDelete
  2. Jillian ArchibaldDecember 30, 2016 at 7:17 PM

    3:30
    Mike R./Mike Mitt. 27:00 115/95
    Josh M./Alicia-Marie 23:19 115/20 DB
    Mooney/Aileen 25:00 RX/RX Wt. Band

    4:30
    Rich A./Dave H. 19:33 RX
    Matt E./King 22:50 Band 115/115
    Alejandra/Marissa 22:52 45 most TTB/ 65, 20 DBT

    ReplyDelete
  3. Laura PappasDecember 30, 2016 at 7:48 PM

    6am
    Manisha (65/55) and Theresa (75) 22:41
    Mike S (95/75) and Ben M (15) 27:24

    7am
    Alex L (105), Mark S (95), Kate K (65) 34:38

    --for TP

    ReplyDelete