Holiday Schedule: Normal hours today. Closed Saturday, Sunday, and Monday. Have a great weekend, see everyone Tuesday for more mayhem!
''Nightmare Before Christmas WOD'' (12.23.2011)
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2... Continue through all 12 Rounds for time:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20'')
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Notes: Completing this for one round as a chipper WOD is how we scaled last year. Enjoy, freaks! We hope everyone has a wonderful holiday season!
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12/23/2011
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14 comments:
''Nightmare Before Christmas WOD'' perfect name for it... :P
43:03
3 mile run - 27:32 recovering from the stomach flue
"nightmare before Christmas"is definitely the right name for that WOD...
43:18 w/MU progression
53:04
"Nightmare before Christmas" Noob Mod- Complete all as one round then back down the ladder.
1 x Clean and Jerk (135lbs)
2 x Muscle-ups (Sub 3 Pull-ups, 3 dips)
3 x Medicine Ball Cleans (20lbs)
4 x Wallball (20lbs)
5 x Push Press (115lbs)
6 x Pull-ups (Blue band)
7 x Box Jumps (24")
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32kg)
10 x Burpees
11 x KB Swings (24kg)
12 x Handstand Push-ups (Green/Blue band assist)
17:39
~Chase
39:37
Nightmare before Christmas.
Did version b. 1-12 and 12-1 (no push presses; Rowed 9kCal for SDLHP)
17:30
Colm: 43:?? (I think)
Merry Christmas Everyone!
Nightmare Before Christmas 54:30
only mod - red band for HSPU
49:44
30:32 rx
''Nightmare Before Christmas WOD''
1 x Clean and Jerk 95lb
2 x Muscle-ups progressions
3 x Medicine Ball Cleans 20
4 x Wallball 14lbs
5 x Push Press 95lbs
6 x Pull-ups
7 x Box Jumps 20
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls 24kg
10 x Burpees
11 x KB Swings 24kg
12 x Handstand Push-ups with bands
46:01
Shit. Underestimated this one. 35:46.
Merry Christmas!!
Nightmare Before Christmas
40:38
Jay
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