WODs 12.5.16 - 12.9.16 - Happy Holiday's !!!!
/We hope that everyone is having a great holiday season! We love this time of year!
Super excited about Grinch Games on December 17th. If you have never participated in a Grinch Games you should jump in. It's going to be a blast. The athlete with the best Grinch related costume will win a free month of membership.
Monday
EMOM 10 min
Min 1 2 Hang Snatch- Squat preferred
Min 2 10 KBS 53/35
Then
15 minute AMRAP
30 double unders
15 power snatch 95/65
30 double unders
15 T2B
Tuesday
1 set 20 reps BS at 50% of BS 1 RM
Then
5 rounds
20 OH walking lunge steps 45/35 plate
15 Burpees
20 Air Squats
15 Burpees
25 min time cap
Wednesday
10 rounds for total reps
30 sec ME Cal Row
30 sec Rest
30 sec ME Box Jumps 24/20
30 sec Rest
30 sec ME GHD or Med Ball Sit up
30 sec rest
Thursday
EMOM 8 min
1 Power Clean+ 2 FS+3 STO @60% Clean and Jerk
Then
12 min AMRAP
15 DL 115/75
10 Hang Cleans 115/75
5 STO 115/75
Friday
Teams of 2 or 3
Split work anyway you like
1 person working at a time
1200m Sandbag Carry (All members of team move with sandbag but only one person carries bag at a time)
75 Pull ups
800m Sandbag Carry
75 HSPU or Deficit Push Ups
400m Sandbag Carry
75 Wall Balls 20/14
200m Sandbag Carry