WOD/Events

3 Rounds

250/200m Row
100 Double Unders (Fx: 75)
250/200m Row
50 Wall Balls (20/14)
250/200m Row
25 Push Jerks (95/65) (Fx: 75/55)
250/200m Row
25 Sit Ups

Strength

E2MOM 16
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning

3 Rounds:
10 Toes to Bar
10 Push Ups
10 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Then…

2 Rounds
15 Toes to Bar
15 Push Ups
15 Front Squats ((115/80) (Fx: 95/65) (Rx+: 135/95)

Then…

1 Round
30 Toes to Bar
30 Push Ups
30 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Time Cap 14:00

Strength

Rx+:
4 Rounds
12 Tempo Kipping Handstand Push Ups (30×1)
12 Supinated Grip Ring Rows

Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Supinated Grip Ring Rows

Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Supinated Grip Ring Rows

Time Cap 12:00

Conditioning

3 Rounds
20 Box Jumps (24/20)
10 Burpee Box Jump Overs (24/20)
5 Ring Muscle Ups (Fx: Chest to Bar Pull Ups + Hand Release Push Ups)

Strength

20:00 to Establish:
1RM Back Squat

Or…

5 Rounds
5 Back Squats @70 – 80%

Conditioning

AMRAP 7

7 Hang Power Snatch
7 Overhead Squat

(115/80) (Fx: 75/55) (Rx+: 135/95)

Strength

EMOM 16

1 Push Press (↑)

Conditioning

16 – 8 – 4 – 8 – 16
Toes to Bar
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)

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Strength

Rx+:
4 Rounds
12 Kipping Handstand Push Ups (6″ Deficit)
12 Biceps Curls (Any Style)

Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Biceps Curls (Any Style)

Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Biceps Curls (Any Style)

Time Cap 12:00

Conditioning

AMRAP 13

20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Each Arm Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

MERRY CHRISTMAS!!

Today is the only day of the year the gym is closed, enjoy this special day celebrating with your family and friends!

John 14:6: Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.

We have a modified schedule today for Christmas Eve. There will only be 9 AM and a 10 AM classes today.

Conditioning

E3MOM 36
1: AMRAP
10/8 Calorie Ski
10 Wall Balls

2: Rest

3: AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jumps

4: Rest

Strength

20:00 to Establish:

1RM Back Squat

Conditioning

64 – 48 – 24 – 12
Double Unders

32 – 24 – 12 – 6
Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35))