Strength:
6 X Clean Complex @ 70-85% of 1RM Clean
1 Pause Clean + 2 Cleans ( 3 sec pause at knee)(If you’re legs are really sore, you can Power Clean)
Every 90 sec for 8 sets @ 75-85% of 1RM
2 Push Jerks + 2 split Jerks
10 T2B
20 Pistols
30 Box Jumps
40 Sit Ups
50 Mountain Climbers
40 Sit Ups
30 Box Jumps
20 Pistols
10 T2B
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar
“10 min EMOM 1- 5 Strict press @70% 1RM 2- 7 Bent Over Row with SP weight 25 min Descending ladder AMRAP 100m run 20 Burpee 100m run 19 Burpee 100m run 18 Burpee 100m run…. …100m run 1 Burpee”
Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups
Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – NONE Here is The 12 days of Christmas WOD you will need 2…