WOD: 11-26-12

Strength:  20 mins to find max load:

3 Deadlifts

WOD L1: For time:

40 Calorie Row
40 Box Jumps (24/20)
20 Calorie Row
20 Box Jumps (24/20)
10 Calorie Row
10 Box Jumps (24/20)

WOD L2: For time:

40 Calorie Row
40 Burpee over the Box Jumps (24/20)
20 Calorie Row
20 Burpee over the Box Jumps (24/20)
10 Calorie Row
10 Burpee over the Box Jumps (24/20)


Okie dokie smokey, let’s talk workouts…

The December programming is wrapped up  and there are a few things that will be different this month around.  First of all, there will be no Baseline this month.  Don’t worry. this is not your fault.  We are just trying a few different things out.  Second of all, the strength portions will be a tad different.  Only two days will feature “strength work” as in weightlifting (one for going overhead and Front Squat Friday).  The other three days of the week will be used to sharpen up skill in the form of a mini-WOD.  Think of it as maximal efforts for things other than the Clean and Jerk.  Third of all, we will be wrapping up the Front Squat Friday saga this month!!!  Overall, there is a more balanced focus between lifting and gymnastics (Muscle Ups are returning).  The weekend days have some cool new workouts like a rep-for-rep versus WOD as well as a one-person-versus-the-whole-class workout.

I do want to warn you, there will be plenty of Burpees, Running, and Double Unders.  Balancing these skills with your olympic weightlifting talents will make you all very skilled athletes over time.

Will be a challenging month, but a fun one.  We will all work together in December to hone our skills and get ready for an incredible 2013.




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