Thursday 12-31-15

Warm up–
Coaches choice
Shoulder mobility
Dynamic stretches
Conditioning–
Special New Years Eve WOD
Rocky Point:
9am and 10am
Lake Grove:
9am
Warm up–
Coaches choice
Shoulder mobility
Dynamic stretches
Conditioning–
Special New Years Eve WOD
Rocky Point:
9am and 10am
Lake Grove:
9am
Warm up–
3 min max Double unders (scored)
10 OHS
Shoulder mobility
Dynamic streches
Strength–
Pendlay Row
3-3-3-3-3
Conditioning–
16 min AMRAP
5 Deadlifts (225#/155#)
40 Double unders
5 Strict pull ups (10 Kipping)
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
14 min EMOM
5 Ring dips
4 Burpees
3 Box jumps (24″/20″)
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Split squat
10-10-10
superset with Hip raises
10-10-10
Conditioning–
1000m Row
50 Front squats (95#/65#)
30 Hang cleans
Warm up–
Coache’s choice
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
12 Days of Christmas
Schedule:
Christmas Eve:
Rocky Point- 9am and 10am
Lake Grove- 9am
Christmas Day:
Rocky Point- Closed
Lake Grove-Closed
Merry Christmas
Warm up–
2 Rounds
30 Double unders
15 OHS
Shoulder mobility
Dynamic stretches
Strength–
Clean pull
5-5-5-5
Good mornings between sets
10 reps
Conditioning–
12 min EMOM
25 Double unders (50 singles)
5 Deadlifts (225#/155#)
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5
super set with 10 overhead tricep extensions
Conditioning–
4 Rounds
400m Run
21 Push ups
12 Burpees
16 min cap
Warm up–
50 Jumping jacks
15 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Max time wall sit hold between sets
Conditioning–
1 min walking lunges w/ medball (20#/14#)
1 min sit up
2 mins MBC
2 mins sit ups
3 mins walking lunge
3 mins sit ups
Scored for total reps
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
WOD #1
500m Row
50 Sit ups
400m Row
40 Sit ups
300m Row
30 Sit ups
200m Row
20 Sit ups
100m Row
10 Sit ups
15 min Cap
WOD #2
10 min AMRAP
5 Burpees
4 T2B
3 Pull up
2 C2B pull ups
1 Bar muscle up
Warm up–
3 mins max double unders
10 OHS
Dynamic stretches
Shoulder mobility
Strength–
20 mins
Find your 1RM split jerk
Conditioning–
21-15-9
Strict press (95#/65#)
KBS (53#/35#)
30 Double unders to start, finish, and between rds