SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
“Fight Gone Differently”
3 Rounds for time:
1 min ME Wall Ball Shots @ 20/14#
1 min ME Slam Balls
1 min ME Box Jumps @ 20”
1 min ME Push Press @75/55#
1 min ME Row/Bike for calories
1 min rest
*Rx+= Use the bike
*Score is total reps.
TUESDAY
15 Minutes to find a max of the complex:
1 Behind the Neck Snatch Grip Push Press + 3 Overhead Squats
-then-
3 Rounds for Time:
400m Run
20 Overhead Squats @ 95/65#
15 Bar over Burpees
WEDNESDAY
15 minutes to find a 6 RM Front Squat
-then-
AMRAP 1 min
Front Squats @ 75% of 6 RM
-then-
10 round for time:
5 Russian Kettlebell Swings @ heaviest possible
5 Toes to Bar
THURSDAY
New Year’s Eve
No 6:30 PM class
10-9-8-7-6-5-4-3-2-1 of:
Hang Power Clean @ 155/105
Thruster @ 155/105
FRIDAY
One class at 11:30 am
“Squat Triple Threat”
-12 min to find a 1 RM Back Squat
-12 min to find a 1 RM Front Squat
-12 min to find a 1RM Overhead Squat
*Scored by total load
*Compare to June 11th 2015
SATURDAY
3 Rounds for Quality (not time):
25 Twin Kettlebell Swings (Russian) @ 53/35 each hand
25 Hand Release Pushups
75 Double-unders