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)
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30