E2M OH Squat 5-5-5-5-5 *Increase weight each set E2M Thruster 5-5-5-5 *Increase weight each set :5 to complete 500m Row Then, max Squat snatches 75/53 *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...
EMOTM x 20 1 - 5 Strict HSPU (RX+ = deficit, Kipping = scaled) 2 - 10 T2B 3 - 15 GHD Sit ups 4 - 30 Double unders (RX+ = unbroken) Finish with: 4 Rounds 50m Farmers Carry (AHAP) *Increase weight each set *Rest as much as needed between sets ...
E2M Front Squat 3-3-3-3-3 *Increase weight each set E2M Back Rack Alt. Forward Lunges 10-10-10-10 *5 per leg *Increase weight each set :6 AMRAP 3-6-9-12-15… Wall Ball 30/20 C2B Pull up *Add 3 reps each round *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 100 Glute bridges (no weight) ...
MERRY CHRISTMAS!!! CLOSED...
8am: Gymnastics, Mobility and Core 9am: FREE Community and members workout 10:15am: Kids class (Ages 5-12)...
WOD: 12 Days of Christmas 1 C&J 95/63 2 Front Squats 95/63 3 Power Cleans 95/63 4 Deadlifts 95/63 5 Burpees over the bar 6 Pull ups 7 Box Jumps 24/20 8 KB Swings 53/35 9 Wall ball 20/14 10 Hand release push ups 11 Jumping lunges 12 Clusters (Clean to Thruster) 95/63 *Just like the song...
E2M OH Squat 1-1-1-1-1 E2M Thruster 3-3-3-3-3 E2M Shoulder Press 5-5-5-5-5 *Increase weight on each exercise each set ...
EMOTM x 20 1 - 8 Ring dips 2 - 10 C2B Pull ups 3 - 12 Alt Pistols 4 - 14 GHD Sit ups Finish with: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges...
E2M Back Squat 5-5-5-5-5 *Increase weight each set E2M OH Reverse Lunges 6-6-6-6 *Each leg and 1 leg at a time *Increase weight each set :5 AMRAP 500m Row, then max reps of Wall ball 30/20 ...
"CIN-DT" :20 AMRAP 2 Rounds “CINDY” 5 Pull ups 10 Push ups 15 Squats 1 Round “DT” 12 Deadlifts 9 Hang Power Cleans 6 S2OH *RX =155/103 Finish with: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges ...