Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
12 EMOM
Even min: 6 Back Squats
Odd min: 3 Front Squats
Use 70% of 1RM Front Squat for both lifts
100 Air Squats
100′ Sled Push 90/45
75 Air squats
75′ Sled Push
50 Air Squats
50′ Sled Push
25 Air Squats
25′ Sled Push
E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*
6 am and 7 o’clock classes cancelled. 9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*
Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups