23 December – 28 December 2019

Posted on December 23, 2019

Monday, December 23

Strength: 5 Rounds 3 Snatch Dead Lift + 2 Power Snatch

 

WOD: 10 Rounds for Time

9 Pull-Ups

15 Sit-Ups

1 Power snatch 93/135

 

*17 Minute Time Cap

 

Tuesday,  December 24

1 Squat Clean 63/95

2 Front Squats 63/95

3 Push Press 63/95

4 Thrusters 63/95

5 SDLHP  63/95

6 Squat Jumps

7 Decline Push-Ups 20/24

8 Lunges

9 Calorie Row

10 Burpees

11 Box Jumps 20/24

12 Wall Walks

*40 Minute Time Cap

 

Wednesday, December 25

No class have a merry Christmas!!

WOD: 28 Minute MOMO
Slamball OTS 25/40
Shoulder to Overhead 53/75
Row For Calories
Hang Power Cleans 53/75

 

Friday, December  27

Strength:  Front Squat 7-7-7-7

WOD: For Time

4 Rounds

8 Front Squats 83/115

8 Bar Facing Burpees

8 Toes to Bar

 

1 Minute Rest

 

4 Rounds

16 Front Squats 63/95

8 Bar Facing Burpees

8 Toes to Bar

 

*16 Minute Time Cap

 

Saturday,  December 28

WOD: 27 Minute Ladder 2,4,6,8…

*800 Meter Row Buy In

Back Extensions

Box Overs 20/24

Kettlebell Swings 35/55

 

 

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