WOD - 12/22/14

Monday

Skill:  Turkish Get-ups 

Strength:  Squat Therapy

WOD:  12 Days of Christmas

  • 1 Wall Walk
  • 2 Deadlifts (135/95)
  • 3 Sit-ups
  • 4 Burpees over-the-bar
  • 5 Push-ups
  • 6 Box Jump-over (24/20)
  • 7 KB Swings (53/35)
  • 8 Alt. Pistols
  • 9 T2B
  • 10 Power Cleans
  • 11 Pull-ups
  • 12 Turkish Get-ups

*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. For example: On the 1st day of Christmas, my coaches gave to me, one wall walk; on the 2nd day of Christmas my coaches gave to me, 2 deadlifts and 1 wall walk; on the 3rd day of Christmas, my coaches gave to me, 3 sit-ups, 2 deadlifts, and 1 wall walk; continue with 4 burpees over-the-bar, 3, 2, 1 etc. up the ladder and down.

Post Workout:  Stretch!

Challenge of the Week:  Spend an extra 15 minutes on mobility!

*Post score to whiteboard

ANNOUNCEMENT:  Christmas Week Schedule (Monday, December 22nd – Saturday, December 27th)

Monday-Tuesday:  Normal class schedule

Wednesday:  8:30 a.m. class only

Thursday:  Merry Christmas!  No classes today

Friday:  8:30 a.m. and 1:00 p.m. classes only

Saturday:  9:00 a.m. Free Open Gym

Give It or Keep It

During December, the Little Rock Athletic Club is doubling our normal $100 referral bonus. If one of your friends or family members joins the club between now and the end of the year, we'll give you $200 worth of credit! You can keep it all and apply it to your club account, give it all to your friend to help with the joining fee or split it (anyway your heart desires) between the two of you.  

Be sure and ask for the same bonus if you're buying a membership for a special someone this holiday season. If you have questions, our Membership Office will be happy to answer them.