Wednesday, December 23, 2009
Tuesday, December 22, 2009 at 11:21PM 
WOD for Wednesday:
Christmas Chipper: “12 Days of Christmas”
Do the following exercises as you would sing the Christmas song. Start at 1 and work your way up to 12:
12 Weighted Squat Jumps (Break parallel to hips fully extended)
11 Power Cleans (95/65lbs)
10 Double-unders
9 Box Jumps
8 Knees to Elbows
7 Kettlebell Swings (1.5 pood/1 pood)
6 Thrusters (95/65lbs)
5 Push-ups
4 Broad Jumps
3 Push-press (95/65lbs)
2 Renegade Row (2 each arm- 35/25lbs)
1 Burpee
Happy Holidays! I understand many of you are going out of town for the holidays and may be limited with equipment and training facilities. Therefore, I will be posting workouts that can be performed with limited equipment/and lack of access to a gym. If you were unable to perform the Strength WODs posted on Monday and Tuesday (Front Squats/Push Presses), and do have access to a gym, please make these up!
On another note, I wanted to express how impressed I am at the foundations trainees! It has been really rewarding to see your focus, determination, and progression. Keep up the great work! I hope to see you all in the regular group classes!
Reader Comments (3)
Great workout--thanks for keeping me motivated during this busy time of year.
ho ho ho... good to see you up and running! i will try the christmas WOD this weekend. they'll love it in holland
Lynne- that workout was fun and brutal! i felt like what you looked liked during it! Great work as usual! Have a great holiday.
Blair- got 20:12- i expect sub 15:00 (at least). You will love it! Great seeing you and have a great holiday!