WOD

Deadlift (7 Sets) Deadlift (max out) Every 2:00 x 7 Sets: Set 1: 4 @ 67-72% Set 2: 3 @ 75-80% Set 3: 2 @ 80-85%+ Set 4: 1 @ 87% + Set 5: 1 @ 90% + Set 6: 1 @ 95% + Set 7: 1 @ 100% + Then… For Total Time: 3…

Today’s classes 9a/12pm Teams of 2: “You go, I go” Style For Time: (5) Burpees (6) DB Goblet Squats 70/50 (7) Pull-Ups (8) Cal Bike (9) DB Deadlifts 70/50 (10) Air Squats (11) Push-Ups (12) DB Lunges 70/50 (13) Cal Row (14) Box Jumps 24/20 40min. Goes like this…. 5 Burpees (each) then.. 6 DB…

Holiday schedule -Wednesday 12/24 + Friday 12/26 9a and 12pm classes only Thursday 12/25- Closed Every 3:00 x 3 Sets 12-15 DB Incline Chest Supported Rows (:03 Negative) 15 Banded Straight Arm Lat Pulldowns (:03 Negative) Then… Snatch Work -Week 1 of 4 A) Hang Muscle Snatch – 3 x 5 B) Hang Power Snatch…

Holiday schedule: Wednesday, 12/24: 9am 12pm Thursday, 12/25: Closed Friday, 12/26: 9am 12pm Hang Power Clean + Hang Squat Clean 2 x 3+3 @ 60% 2 x 2+2 @ 65% 3 x 1+1 @ 70-75% Then.. 10 Rounds For Time: 3 Deadlifts 225/155 5 Toe to Bar 7 Dumbbell Bench Press 60/35 20 Min Cap

Holiday schedule: Wednesday, 12/24: 9am 12pm Thursday, 12/25: Closed Friday, 12/26: 9am 12pm 3 sets: 10 Dumbbell lat pull over 20 Band pull aparts Then… For Time: 20/15 Cal bike 25 Hang Power Cleans – 20/15 Cal bike 25 Front Squats – 20/15 Cal bike 25 Thrusters

Holiday schedule: Wednesday, 12/24: 9am 12pm Thursday, 12/25: Closed Friday, 12/26: 9am 12pm Then… Deadlift (6 Sets) Deadlift (Week 2 of 3) Every 2:00 x 6 Sets: Set 1: 5 @ 67-72% Set 2: 3 @ 72-75% Set 3: 3 @ 75-80% Set 4: 2 @ 77-82%+ Set 5: 1 @ 85% + Set 6:…

4 Sets: 8 Dips 15-20 Ring rows 10-15 Barbell Curls 15-20 Banded tricep ext Then… 3 Rounds: 1:00 max cal Bike or Row :30 rest 1:00 Max sit up :30 rest 1:00 Max Double unders :30 rest 1:00 seconds max Dumbell Man Maker :30 rest

Every 1:90 x 6 5 Burpee to plate 3 Hang power clean Build to a mod weight over the 6 sets, You should be able to pick the bar up right after you finish the burpees and cycle all 3 reps without resting in the front rack or the hang position. Then… 2:00 on 1:00…

Push Press Every :90 x 6 sets: (max out) Set 1: 5 Push press Sets 2-3: 3 Push press Sets 4-6: 1 Push press Next week will be a deload, and the following week we will start push jerk progressions. Then… 3min. AMRAP: 5 Toes-To-Bar 10 Cal Bike Rest 1min. 5min. AMRAP: 5 Toes-To-Bar 10…

Pause back Squat Primer: 3-4 Sets 5 Barbell Back Squats 45/35 5 Bodyweight Jump Squat Main Set: 5 Sets 5 Pause Back Squats *2-3 Second Pause in the Bottom 40-60% of 1RM Squat Then…. 5 Rounds For Time: 45 Dus /60 Singles 15 Wall Balls 9 Deadlifts 225/155