8 and 9 AM classes today!
Closed Tomorrow.
12 Days of Christmas
100m Run
2 DB Snatches 53/35
3 DB Thrusters
4 MU
5 Burpees
6 T2B
7 Med Ball Cleans
8 KBS 53/35
9 Goblet Squat 53/35
10 HSPU/ Push Presses
11 Wall Balls 20/14
12 MM
Best ugly sweater to wod in wins a pair of Krypto socks.
8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups
Strength/Skill – Hang Squat Clean Do not go over 85% of 1 RM. Try to listen. Our technique will not improve trying to find your 1 RM every time when doing strength. 3×70,75 & 80%. Hands do not leave bar for set of 3’s. If they do….you went too heavy. 20 min A.M.R.A.P. 1 –…
30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*
Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP
Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU