Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next.
1:00 on rower
1:00 of D.U.’s
1:00 on rower
1:00 of burpees
1:00 on rower
1:00 of KBS (53/35#)
1:00 on rower
1:00 on OH lunges w/KB
Strength: Deadlifts 3-3-3-2-2-2-1-1-1 For time: 10 Power Cleans (185/135) 30 Burpees 10 Power Cleans 30 Box Jumps (24/20) 10 Power Cleans 30 Burpee Box Jumps
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3
8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work