Category

WOD
100 Wallball Sit Ups For time;100 DU50 Wallball 40 Burpees 30 Pull Ups 20 T2BRest 4 mins20 STOH 115/7530 Power Cleans 40 Deadlifts 50 Front Squats 100 DU
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Classes today are at 12:00. 4:30, and 5:30. 50 KBS Every 2 mins for 5 rounds: 10 Deadlifts @ 65% AMRAP 5 ME Cal Row Rest 2 AMRAP 5 Box Jumps Rest 2AMRAP 5 ME Clean and Jerk @65%Rest 2AMRAP 5 ME Snatch @ 65%
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Classes today will be at 515, 615, 1200, and 430. 12 days of Christmas! 1 Bear Complex 95/652 Muscle Ups 3 Burpees4 Push Ups 5 Pull Ups 6 Air Squats 7 Wallball 8 T2B9 KBS 55/3510 Box Jumps 11 HSPU 12 Cal Row
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3 mins planksEvery 8 seconds for 50 reps:1 Power Snatch @60% AMRAP 21 100 Double Unders 50 Sit Ups 40 Air Squats 30 Push Ups 20 Push Press 95/65 10 OHS
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100 Wallball Sit Ups For time:6 HSPU9 Power Cleans 115/7512 Box Jumps Rest 1 9 HSPU 12 PC15 BJ Rest 212 HSPU 15 PC 18 BJRest 3 15 HSPU 18 PC 21 BJ
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EMOM 40 Rotate between: 30 Lateral Bar Hops 7 BFB 5 Hang Squat Clean and Jerks10/7 Cal Row
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50 Cals warm up Every 10 seconds for 50 reps:1 Power Snatch @ 60% EMOM 9 1 Shuttle Run Finish the minute in planks EMOM 9 10 Cals on the bike ME Alt DB Snatch 50/35
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Every 2 mins for 5 rounds:10 Back Squat @ 60% AMRAP 5 5 Pull Ups 10 Sit Ups 15 KBS 55/35 Rest 1 AMRAP 5 5 T2B 10 Box Jump Overs 15 Push Ups Rest 1 AMRAP 5 5 Thrusters 45/35 10 OHS 45/35 15 Seated Press 45/35
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For reps: 2 rounds of:AMRAP 32 Rounds of CindyME Power Cleans 115/75 Rest 1 min 2 rounds of:AMRAP 32 Rounds of CindyME Front Squats Rest 1 min 2 rounds of:AMRAP 32 Rounds of CindyME CLusters Rest 1 min 2 rounds of:AMRAP 32 Rounds of CindyME Bar Facing Burpees Rest 1 min
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