“Cindy”

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Post-WOD Strength/Skill

4 Rounds
:30 Each Side Single Arm High Plank
10 V-Ups or Tuck Ups

Strength

E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%

Conditioning

5 Rounds
10 Burpees Over the Dumbbell
5 Right Arm Dumbbell Deadlifts
5 Right Arm Dumbbell Push Press
5 Left Arm Dumbbell Deadlifts
5 Left Arm Dumbbell Push Press

(50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

EMOM 10
Rx+:
1: 3 – 5 Strict Toes to Bar With :03 Hold at L-Sit on Eccentric
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Rx:
1: 3 – 5 Strict Toes to Bar With :03 Tuck Hold on Eccentric
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Fx:
1: 3 – 5 Strict Toes to Bar
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Scaled
1: 3 – 5 Strict Leg or Knee Raises
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Conditioning

6 Rounds
Work 1:00/Transition :15
1: 250/200m Row (Fx: 200/150m) (Rx+: 300/250m)
2: AMRAP Double Unders

Don’t forget about our Handstand/HSPU Skills Clinic tomorrow at 6:45 PM! Sign up on ZenPlanner right away!

Strength

E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%

Conditioning

AMRAP 10
2 – 4 – 6 – 8 – 10…
Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)

Handstand Push-Up/Handstand Walk Clinic this Wednesday, at 6:45 pm!
Reserve your spot on Zen Planner today!

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)