WOD 12/5/16 and Holiday Throwdown WODs!!

Monday:
This week we will be tapering (just a bit) so everyone can be fresh for this Saturdayโ€™s Holiday Throwdown. There will be advanced options for every workout which you are welcome to take advantage of. We also encourage extra work outside of programming โ€“ as long as it isnโ€™t interfering with scheduled classes! Workouts for the HTD will be released tomorrow. Letโ€™s have a great week!

Strength
8×1 Power Clean + Hang Full Clean

Conditioning:
500m Row, then
3 Rounds of
10 Pull Ups (ADV=C2B)
15 Ab Mat Sit Ups (ADV=T2B)
30 Double Unders (ADV = 60)
THEN 500m Row
*HINT = if you DON’T have double unders yet, and are planning on competing this weekend, you should probably work on them today!

One thought on “WOD 12/5/16 and Holiday Throwdown WODs!!

  1. * = SCALED
    5:30
    Tom 13:53*
    Lucy 13:53*
    Billy 11:41 RX
    Dan Y 9:29 RX
    Brian 9:23 RX
    Dan 10:47 (rr/singles)
    Daman 12:01 (singles)
    Ivan 11″47 (rr/singles)
    Greg 9:53 RX

    8:00
    Nancy 12:15*
    William 10:36*
    Harley 7:43 RX
    Sonia 13:00*
    Erin 11:58*
    Demaris 17:00 RX+
    Bea 14″33
    Joe ๐Ÿ™‚
    Judith 11:03*

    9:00
    Jen 10:42 (rr)*
    Linda 11:48 (rr)*
    Serena 13:02*
    Tony 14:20 RX
    Steven 9:58*

    3:30
    Cuttone 12:54 RX+ GB
    Emma 13:01*
    Diego 12:11 (s)
    Damon 11:09 *
    Eliza 13:44 (rr)
    Charissa ๐Ÿ™‚
    Genaye Mom WOD ๐Ÿ™‚

    4:30
    Davin 11:07
    Ron 11:08 RX
    Cameron 9:09 RX
    Meredith 10:16 RX
    Missy 12:13 RX
    Becca 10:43 RX
    Tamara 13:16*
    Goodwin 10:31 RX
    Luciana 13:59 RX
    Judy 13:14 (s/rr)
    Steph 13:35*
    Dom 14:07 RX+
    Luis S 13:03 RX+
    Trost 15:10 RX+
    Gus 12:42 RX+
    Joven 16:54 RX+
    Emily 14:10 (bwe)
    Clow ๐Ÿ™‚
    Lindsey 14:40 RX+
    Alexa 13:04 RX+

    5:30
    Veronica 10:52 RX
    Vanessa L 15:47 RX+
    Raquel 12:39 RX
    Bren 16:20 RX
    Manny 12:50 (s)
    Amy 12″05 RX+
    Beth 15:50 RX+
    Amber 17:45 RX+
    Patrick 12:46 RX+
    Jessica 16:38 (g)
    Chris 16:47
    Luis L 7:05 RX
    Gerrard 14:40 RX
    Brett 12:38 RX

    6:30
    Vanessa G 17:51*
    Blanca 18″44 (s)
    Eric H 11:28 (blk)*
    Amanda 12:39*
    Merci 14:33 RX
    Ritu 17:16 (s)
    Gabby M 16:44 RX+
    Ashland 12:25 (b/s)
    Yessenia 16:22 RX+
    Marisa 20:32 (s)
    Belinda ๐Ÿ™‚
    Ian 12:47RX
    Rocco 15:28 RX+
    Sam HAPPY BIRTHDAY WOD:)
    David 12:00 RX+
    Alejandra 19:57*
    Juan L 11:27 RX+
    Adrian 15:12 (s)*

    Day 4:
    Jorge 5+15kb (25)
    Fredo 3+2 ohs (35)

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