Wednesday 161221

Pre-ordered Hoodies and Shirts will be available for pick up starting Thursday!

Holiday Hours:
Saturday 24th: 
6a – Olympic Lifting
7a – WOD
9a – WOD
Sunday – CLOSED
Monday 26th –  Regular Hours BUT NO KIDS CLASS at 615p

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Push Jerk – 5×4 @ 75% of your 1RM

WOD:
21 Bar Facing Burpees
3 Squat Cleans 255/165lbs 225/133 195/103 165/73 135/55 95/35
Rest :60
18 Bar Facing Burpees
3 Squat Cleans
Rest :60
15 Bar Facing Burpees
3 Squat Cleans
Rest :60
12 Bar Facing Burpees
3 Squat Cleans
Rest :60
9 Bar Facing Burpees
3 Squat Cleans
* Goal is HEAVY “3” Cleans. Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Interval
21 Bar Facing Burpees
21 Calories on Bike
3 Legless Rope Climbs/ Progression
Rest 2:00
18 Calories on Bike
2 Legless Rope Climbs
Rest 2:00
15 Calories on Bike
2 Legless Rope Climbs
Rest 2:00
12 Calories on Bike
3 Legless Rope Climbs

Just Work
AMRAP 10 Minutes:
6 Strict Handstand Push-Ups
8 Squat Snatch 115/75lbs
10 Calorie Ski

Accessory
8 Rounds:
Sled Push – Medium Weight
:90 on :90 off

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