SUNDAY
Sunday Fun Day!
MONDAY
CONDITIONING:
“Elizabeth”
21 – 15 – 9
Power Clean 135/95#
Ring Dips
Compare to Oct 22
*20 min cutoff
-then-
STRENGTH:
15 minutes to find a 1 RM Front Squat
TUESDAY
STRENGTH/CONDITIONING:
EMOM 24
1st min: 1 Back Squat
2nd min: 1 Deadlift
3rd min: 7 Burpees
WEDNESDAY
SKILL:
Instruction and practice on Handstand Pushups
CONDITIONING:
“JT”
21-15-9
Handstand Pushups
Ring Dips
Pushups
*20 minute cutoff
*Christmas Party WOD at the 6:30PM class!*
THURSDAY
STRENGTH:
15 min to find a max load 50’ Carry with a Stone or Keg
CONDITIONING:
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
*20 min cutoff
FRIDAY
10 minutes to find a 1 RM Snatch Grip Deadlift
15 minutes to find a 1 RM Hang Snatch
EMOM 6
2 Hang Snatches
If you Snatched less than 185/95#, use 85% of your 1RM from today.
If you Snatched more than 185/95, use 80% of your 1RM from today.
SATURDAY
“Eva”
5 Rounds for time:
Run 800m
30 Kettlebell Swings @ 2/1.5 pood
30 Pullups