Sunday 12-23-18
Open gym 10:00 – 11:00 AM
Open gym 10:00 – 11:00 AM
“12 days of Christmas”
**Sunday open gym will be at 10:00am
Warmup
2 min bike
3 rounds
10 push ups
10 cleans 45/35
10 squats
2 min rest
Wod
One rep max of each:
Spend no more that 10 min at each movement
Clean
Bench press
Overhead squat
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 squats
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
Back squats
10-8-6-4-2
Warmup
400m run
3 rounds
10 dB deadlifts 35/20
10 dB cleans 35/20
10 dB thrusters 35/20
2 min rest
Wod
20 minute AMRAP
10 box jumps 24/20
15 Squats
20 sit-ups
Warmup
2 min bike
3 rounds
10 goblin squats 35/25
10 SDLHP 35/25
10 kB swings 35/25
2 min rest
Wod
3 rounds for time of:
Run 800 meters
15 deadlifts 275/185
15 handstand push-ups
Open gym 2-3
In two teams, relay style
20 minute AMRAP
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Warm up
50 double unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
Front squat
1-1-1-1-1-1-1-1-1-1