Training December 4th – 10th



Sunday Fun Day!

3 pm surprise WOD


Back Squat: 20 min to find a 3RM

Stone Load Medley: 20 min to find your fastest time


Find a 2 RM Thruster from a rack


10 rounds:

30 seconds of Burpees

Rest 30 seconds

30 seconds of Thrusters @ 105#/70#

Rest 30 seconds

*Score total reps completed


Find a 1 RM Power Clean



Power Clean @ 135/85

Toes to Bar

*Cutoff: 12 min


Find a 3RM Floor Press


For Quality


Floor Press @ Body Weight

GHD Situps

100m Sandbag Zercher Carry after each round

Cutoff: 35 min


“Tabata Christmas”

Tabata Kettlebell Swings @ 1.5/1.0pd

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Double Unders

Rest 1 minute

Tabata Squats

*Scored by total reps completed


Snatch Party 4.0

EMOM Until Failure

1 Snatch

*Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.

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