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WOD TIMES
10 pm 12 pm METCON 20 D/U's 18 Squats 16 Ab Mat Sit Ups 14 H/R Push Ups 12 Pull Ups 10 Ring Dips 8 Box Jumps (24"/20") 6 Burpees 4 K2E 2 H/S Push Ups 5 ROUNDS (40 Minute Cap)
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REGULAR CLASS TIMES TODAY
FRIDAY NEW YEARS DAY - 10am and 12pm... Go to Zen Planner and Sign up for Friday. We are limited to 10 people due to COVID so if you are number 11 or more and not signed up you cannot stay. STRENGTH 10 minute EMOM of: evens : 8 Bentover Rows Odds: 5 Good Mornings METCON 12 Alt KB Snatches (53/35) 24 D/U's 11 Minute AMRAP WOD TIMES
10 pm 12 pm METCON 20 D/U's 18 Squats 16 Ab Mat Sit Ups 14 H/R Push Ups 12 Pull Ups 10 Ring Dips 8 Box Jumps (24"/20") 6 Burpees 4 K2E 2 H/S Push Ups 5 ROUNDS (40 Minute Cap) STRENGTH
10 Minute EoMOM of: Squat Cleans 5, 5, 5, 3, 3 METCON 15 Pull Ups 15 KB Swings (70/53) 15 Burpees 4 Rounds (16 Minute Cap) STRENGTH
10 Minute EoMOM of: BENCH 7, 7, 7, 5, 5 METCON Box Jump Overs (24/20) Ab Mat Sit Ups 40, 30, 20, 10 STRENGTH
10 Minute EoMOM of: OH Press 7, 7, 7, 5, 5 METCON 50 Back Squats Rx+ (225/155) Rx (185/125) Scaled (135/95) 50 Power Cleans Rx+ (185/125) Rx (135/95) Scaled (115/75) No Time Component. You have till the end of the hour to complete all 100 reps broken down however you want to . WOD - 12 Days of Christmas
1 Squat Clean (135/95) 2 H/S Push Ups 3 Front Squats (135/95) 4 Snatches (135/95) 5 C2B Pull Ups 6 Box Jumps (24"/20") 7 Burpees 8 Push Ups 9 Wall Balls (20/14) 10 KB Swings (53/35) 11 Deadlifts (135/95) 12 Thrusters (135/95) 12 Rounds Perfomed as: Rnd 1 : 1 Rnd 2 : 2, 1 Rnd 3 : 3, 2, 1 Rnd 4 : 4, 3, 2, 1 Rnd 5 : 5, 4, 3, 2, 1 .......etc.. STRENGTH
10 Minute EoMOM of: OH SQUATS 12, 10, 8, 6, 4 METCON Power Cleans (185/135) D/U's Rep Scheme: 1 P/C - 5 D/U'S 2 P/C - 10 D/U'S 3 P/C - 15 D/U'S 4 P/C - 20 D/U'S 5 P/C - 25 D/U'S 6 P/C - 30 D/U'S 7 P/C - 35 D/U'S 8 P/C - 40 D/U'S 9 P/C - 45 D/U'S 10 P/C - 50 D/U'S 20 MINUTE TIME CAP STRENGTH
10 Minute EoMOM of: Bench Press 12, 10, 8, 6, 4 METCON - "JT" H/S Push Ups Push Ups Ring Dips 21 -15 - 9 WARM UP/CONDITIONING
2500 Meter Row for Time METCON - Bear Complex Complete the Following Cycle 7 Times UNBROKEN: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press ********** After Completing the above cycle 7 times, REST, add Weight and perform the cycle 4 more times for a total of 5 Rounds adding weight every round. Recorded will be your heaviest UNBROKEN round. |
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