25 min to complete
3×10 Skull Crushers
3×15(each arm) Bicep Curls superset with 25 banded curls
3×20 Tricep Pull down w/2 second pause at bottom superset with 20 bench dips
3 sets of BB 21’s
100 D/U 3:1
30 Pull ups
25 Front squats 155/115
100 D/U
12 min cap
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Skill: Muscle ups 21 – 18 – 15 – 12 – 9: Burpees T2B
Buy in: 100 KBS (53/35#) 50 burpees 15 muscle ups or 30 C2B pullups 20 cleans (155/105#) 15 muscle ups or 30 C2B pullups 50 burpees Buy out: 100 alternating wall balls (20/14#) Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch…
If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)
Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Strength/Skill – Weighted Push-ups 5 x 3 6 .R.F.T. Front rack barbell reverse lunges; 12 alternating steps 115/85 20 unbroken KBS 53/35 pood Run 200m rest 1:00 mins.