Workout of the Day (WOD)

Monday 12/18/17

Some of the coaches and volunteer groups could use some more burpees :) The last day we are collecting for the Treehouse for kids organization is the end of the day on the 20th.  This way we can do a final tally on the 21st and have the last dollars and checks written on the 22nd.  Let's keep it up, this is a great organization helping some amazing kids.

Plus come see the coaches do their marathon of burpees on Sunday, December 31st starting at 8am.  This should take 4-6 hours.  Let's end 2017 and start 2018 with a bang!!!!! Everyone is welcome to come in and watch.  Bring a chair, drinks, donuts, whatever you want in order to enjoy this long long grind.  

Keep giving too, the money really goes to an amazing cause.

It's Coach Jim's workout day now that he's back from his trip.

jim p.JPG
jim p2.jpg
jim p3.jpg

Newer people – Intermediate spend 15-20 minutes working single Hang power or Hang Squat Cleans

Intermediate – Advanced
5 of the following barbell complex
1 Squat Clean + 2 Front Squats + 1 Jerk

5 Rounds
20 situps (FB 15 Toes to Bar)
20 wall ball (20/14, 10 ft/9ft, FB 30 Wall Balls)
1 Deadlift at 85+% of 1RM [work with the coaches to select an appropriate weight] 

A few notes from Coach Jim on this workout; 

* I always find workouts that combine heavy barbell movements and wall balls make me really hungry later in the day, which I really like during the holiday season. You’re welcome, everyone! 
* I realize everyone in the gym loves wall balls as much as I do, so this is not going to help get me any donations because of how much fun everyone will have
* I was originally worried people wouldn’t have that much fun with this workout so I increased the WB volume to make sure it would be a blast

Today's Workout

Tomorrow's Workout