Thursday 12-26-2013
5 Rounds for total reps: AMRAP 2 min 30 Split Jumps (alt) (not jumping lunges) 20 Sit-ups 15 HR Push-ups * 1 min rest after each AMRAP
5 Rounds for total reps: AMRAP 2 min 30 Split Jumps (alt) (not jumping lunges) 20 Sit-ups 15 HR Push-ups * 1 min rest after each AMRAP
“Twelve Days of Christmas” For time: 1 Clean & Jerk (135/95) 2 DL (225/155) 3 BP (145/105) 4 KBS (1.5/1) 5 Burpees 6 KB Snatches (1.5/1) 7 Wall Climbs 8 Ball Slams (20/15) 9 Ring Dips 10 Box Jumps (24/20) 11 Pull-ups 12 Thrusters (95/65) You start with 1 then 1,2 then 1,2,3 then 1,2,3,4 […]
4 Rounds for time: 7 C2B 7 Ring Dips 15 KBS (2/1.5) 50 Double-unders * 20 min time cap **Christmas Eve only 9am class / Christmas Day closed**
For time: 50 Walking Lunges 20 OHS (96/65) 20 T2B 50 Walking Lunges 15 OHS 15 T2B 50 Walking Lunges 10 OHS 10 T2B
“Amanda” 9-7-5 Muscle ups Snatch (135/95)
For Time: 100 DU 25 WB (20#/14#) 75 DU 25 WB 50 DU 25 WB
3 Rounds for time: 200m Run 25 Pull-ups 200m Run 25 Jumping Squats
7 Rounds: 30 sec ME D/U 30 sec ME Power Snatch (115/75) * 1 min Rest
4 Rounds for time: 8 Hang Clusters (135/95) 12 Burpee Box Jump Overs (24/20) 16 KBS (1.5/1) * 20 min time cap
“Double Tabata 2.0 Row” 16 Rounds 30 sec on, 20 sec rest Score is total cal.