Search

Thursday Dec 23rd WOD

Christmas EVE HOURS: 7am, 8am & 9:15am


Strength: Bench Press 5x5 @ 75%

Bicep Curls 3x10 (each arm)

Tricep Ext 3x10


Conditioning: "3 Wise Men"

4 min AMRAP

5 Hang Squat Snatches (135/95)(115/75)(95/65)

10 Burpees over Bar

-Rest 2 Min

4 Min AMRAP

10 Power Cleans (135/95)(115/75)(95/65)

20 Pull ups

-Rest 2 Min

4 min Amrap

15 Box Jumps (24/20)

30 Wall Balls (20/14)






45 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)