Aerobic, Nutritional, Tenacious and Simple



Thursday, December 22, 2011

Friday Dec 23

Warm up

Snatch 1-1-1-1

WOD
DIRTY THIRTY

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders


Bonus :
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7 comments:

  1. hlwDecember 22, 2011 at 9:08 PM

    Oh. My. Goodness. I have to post a comment now so I can't back out when the alarm goes off in the morning. I predict bodies on the ground.

    ReplyDelete
  2. James Yvonne and EliseDecember 22, 2011 at 9:48 PM

    This is going to be a good one!

    ReplyDelete
  3. SharlynDecember 22, 2011 at 9:54 PM

    Wow, this should be interesting.

    ReplyDelete
  4. ErnieDecember 23, 2011 at 6:31 AM

    snatch 45-55-65

    WOD: 15:08
    20" box steps
    90 single jump ropes
    26# KB
    45% push press

    I'm wishing you all some sore muscles for Christmas.

    ReplyDelete
  5. Dave and Corey JohnsonDecember 23, 2011 at 12:10 PM

    I did 85# snatch.
    My time was.14:46 14# wallball, 35# kb,.45# push press
    , double unders,16in
    box jumps

    ReplyDelete
  6. Dave and Corey JohnsonDecember 23, 2011 at 12:12 PM

    Thanks for the Christmas wish Ernie!:-)

    ReplyDelete
  7. ErnieDecember 24, 2011 at 8:29 AM

    Thanks for the Grinchy goodness today, Johnsons.

    Erick and Camie today asked me about my goals this morning. It was good to think about. As we start the new year, we all ought to think about what we want to be able to do this next year.

    I'm going to get my Muscle-Up in 2012.

    ReplyDelete

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