WODs December 22nd – 28th

Kettlebell squat

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

12 minutes to find a 2RM clean

CONDITIONING:

For time:
10 squat cleans (135/85#)
20 pushups
30 deadlifts (135/85#)
40 double unders
50 kettlebell swings (1.5/1 pood)
60 situps
70 squats

TUESDAY

WOD:

STRENGTH:

Box squats: 3-3-3-3-3-3-3-3-3-3

* Heaviest possible

*During rest intervals perform 30 total glute ham raises

8:30 AM, 11:30 AM and Open Gym from 12:30 -3 Pm only

WEDNESDAY

WOD:

CLOSED FOR CHRISTMAS

THURSDAY

WOD:

CONDITIONING:

Partner WOD:
20 minute AMRAP:
3 forward rolls
10 kettlebell swings (2/1.5 pood)
10 burpees

*1 partner works until he completes a round, then the next partner completes a round. Alternate rounds until 20 minutes is up

11:30 AM class only

FRIDAY

WOD:

STRENGTH:

12 minutes to find a max of the complex:
power snatch + 2 over head squats

-then-

8 minute EMOM:
power snatch + 2 over head squats at 85% of above

CONDITIONING:

3 rounds for time:
200 meter run
8 power snatch (115/75#)

SATURDAY

WOD:

STRENGTH:

12 minutes to find a 3RM thruster

CONDITIONING:

15 minute AMRAP:
10 box jumps (24/20″)
10 push press (115/75)
10 toes to bar

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