Saturday, December 23, 2017

“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

122317 WOD

 Today, both the 7:00 am and the 9:00 am will be doing The 12 Days of Christmas ( bodyweight style) workout. The 7:00 am class will be led by a coach and at the 9:00 am the coach will workout with class. In honor of Christmas,  we will be closed on Monday Dec. 25. Have a happy and healthy holiday season!

7:00 Group class

8:00 Open gym

9:00 Open prep class (facilitated, but not coached)

A. Group warmup

B. Movement prep

C. “12 Days of Christmas” – Nice List (bodyweight movement) – 7 A.M.

100-meter run
HSPU
Toes to bar
Alternating pistols
Pull-ups
Box jump-overs
Air squats
Reverse lunges
Burpees
Mountain climbers
HR push-ups
Wall walks

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.

Sounds easy right? Until you realise just how many reps of each movement you are actually going to have to perform.