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 Saturday’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 – as long as it isn’t interfering with scheduled classes! Workouts for the HTD will be released tomorrow. Let’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!

1 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 🙂
    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 🙂
    Genaye Mom WOD 🙂

    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 🙂
    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 🙂
    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)

Leave a Reply

Your email address will not be published. Required fields are marked *