THROAT PUNCH THURSDAY 12-1-2022
WEEK 1 WOD: âKALUA PORKâ 5 RFT: 10 Lateral Burpees Over Bar 5 Power Cleans (185/125) STR: Snatch
WEEK 1 WOD: âKALUA PORKâ 5 RFT: 10 Lateral Burpees Over Bar 5 Power Cleans (185/125) STR: Snatch
WEEK 1 WOD: âAĂAĂ BOWLâ 2 Sets: 1-2-3-4-4-3-2-1 Squat Snatch (135/95) Ring Muscle-Ups REST 1:1 between sets. MINI PUMP FINISHER
WEEK 1 STR: Clean and Jerk WOD: âHAWAIIAN SHAVE ICEâ For Time: 60 DUs 30 Pull-ups 60 DUs 20 CTB Pull-ups 60 DUs 10 Burpee Pull-ups 60 DUs 20 CTB Pull-ups 60 DUs 30 Pull-ups 60 DUs TC: 14min
WEEK 1 STR: Snatch WOD: âHULI HULI CHICKENâ Every 4min for 5 Sets: 20/16 Cal AB / Row 20 Wall Balls (20/14) 16 Barbell OH Lunges (95/65)
9AM ONLY CLASS!! WOD: âBURN THE BIRDâ Clean and Jerks Calories Swinging Pulling Pushing Jumping Throwing and some Burpees!
WOD: âMACYâS THANKSGIVING DAY PARADEâ Every 3min for 5 Sets: 70 DUs *SUB: 90 Singles 20 Push-ups STR: DELOAD WEEK Lunges Squats
STR: DELOAD WEEK Clean and Jerk WOD: âTHE TURKEY PARDONâ Every 7min for 3 Sets: 21-15-9 (Female Cal: 18-12-6) Cal Row or Ski 12-9-6 Box Jump Overs (30/24)
STR: DELOAD WEEK Front Squats WOD: âA CHARLIE BROWN THANKSGIVINGâ For Time: 50 Air Squats 25 DB Snatch (70/50) 50 Air Squats REST 1:1 25 Pistols 50 DB Snatch (50/35) 25 Pistols
STR: TEST WEEK Bench Press WOD: âSALLYâ 3 Sets: 1 Round: 15 Box Jumps (24/20) 15 Devils Press (50×2/35×2) 15 Box Jumps Rest 2min between sets.
STR: TEST WEEK Back Squats WOD: âDOC HUDSONâ For Time: 50 CTB Pull-ups 50/40 Cal AB 50 CTB Pull-ups