S1: Push Jerk 3-3-3-3 S2: Push Jerk EMOM for 8 mins perform 3 reps @ 80% Complete as many reps as possible in 12 minutes of: 12 Hang Power Snatch 50/30 20 Wall Balls 60 Double Unders Post load and rounds to the whiteboard
CONTINUE READINGBack Squat 5-5-5-5 90 sec rest Heaviest weight possible Complete 4 rounds for time of: 16 Burpees 12 Box Jumps 10 Power Cleans 70/50 Post load and time to whiteboard
CONTINUE READINGRest Day
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 15 Wall Balls 10 Toes to Bar 15 Kettlebell Swings 24/16 250 Double Unders Post rounds to comments.
CONTINUE READINGPower Snatch 15 minutes to find a 1RM “Diane” 21-15-9 for time of: Deadlift 102.5/70 Handstand Push Ups Post load and time to the whiteboard
CONTINUE READINGOverhead Squat 15 minutes to work up to a 1RM Complete as many rounds as possible in 12 minutes of: 50 Double Unders 10 Hang Power Clean 80/55 16 Alternating Pistol Squats Post load and rounds to the whiteboard
CONTINUE READING“Wood” 5 rounds for time of: 400m run 10 Burpee Box Jumps 10 Sumo Deadlift High Pull 42.5/30 10 Thrusters 42.5/30 1 minute rest Post total time to whiteboard
CONTINUE READINGDeadlift 18 minutes to work up to a 1RM “Elizabeth” 21-15-9 for time of: Clean 62.5/42.5 Ring Dip Post load and time to the whiteboard
CONTINUE READINGFront Squat 16 minutes to work up to a 1RM “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post load and time to whiteboard.
CONTINUE READINGPhoto from last years Christmas Party. Rest Day
CONTINUE READING