Met Con Thursday??
Arrive to class on time as we will start the first wod at 10:15

Warm up-
5 minutes row or Bike
30 overhead squats with PVC
Get your equipment and starting spots figured out

A little bit of the open in December. different sections of the gym will be for each wod. Wod 1 will be outside. Burpees on concrete will turn you into a tiger!

Wod 1

8 minutes amrap
10 Dumbbell snatches
10 Burpee box jumps

Wod 2-
8 minutes amrap
Row 250
10 Toes to bar

Wod 3 8 miuntes
9 Thrusters 95/65
35 double unders

Warm up-
Warm up starts on the hour as a group
Partner up with someone who isn’t your bestie

12 minutes. Each take two minutes to warm up slow on the rower. Then
8 minutes max cals on the rower. Might have to put a few people on the bike, switch every minute, no dilly dallying with the straps, fast transitions

Strength. 10 Minute Emom-
Warm up at least 5 minutes for this so you have nice starting weight on the bar. Build up slow
2 Front squat- (first rep can be a squat clean)
2 push jerks

Wod-
3 rounds 3 rounds for time of:
Row 250 meters (rowers full, not a crisis, ski erg 250, or bike 12 calories)
21 wall balls 30/20
12 chest-to-bar pull-ups (sub 20 ring rows)

Accessory work- do it!! 10 minutes double under practice.
Have your doubles do this
8 minutes
even minutes 20 doubles
odd minutes 10 ring dips or bench dips

Warm Up-
(From end to end of the gym) rounds
Walking lunge across the gym
stop and do 10 airsquats
high knees back to the other end
10 burpees
Repeat 4 times.
40 burpees in a warm up.. are you crazy… yes

Strength-
Back Squats-
Sets of 10…
10,10,10,10

Wod
18 Minutes (this is going to get nasty)
*******WRITE YOUR ROUNDS ON THE FLOOR AND CROSS THEM OFF AS YOU GO**** 1  2   3  4  5  6  7  8  9 10…..
1 power clean
1 burpee over your bar
100m Sprint

Closed today! Happy Holidays… eat up and drink up, tomorrow is going to be a sweat fest!

8 am endurance class
Today is about calorie burn
Wod 1-Teams of 2
20 minutes
One partner bikes
One partner runs 600 (end of the side walk)
Score is calories on the bike

Wod 2-
6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees

9am Mobility

10am “12 days of Christmas Wod”

• 1 Sumo Deadlift High-Pull (75/55 lb)
• 2 Thrusters (75/55 lb)
• 3 Push Press (75/55 lb)
• 4 Power Cleans (75/55 lb)
• 5 Power Snatches (75/55 lb)
• 6 Kettlebell Swings (53/35 lb)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lb Plate)

Here is how you do this.. just like the song.
1 sumo deadlift– then
2 thrusters, 1 sumo deadlift- then
3 push press, 2 thrusters, 1 sumo deadlift Then
4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift- then
5 golden power snatches, 4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift THEN

6,5,4,3,2,1… and so on…