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Warmup: 3 Rounds ~ Not for Time:
Single Arm DB Press x 10 (5 each side),
DB Round the world x 10 (5 each direction),
10 Calorie Ski Erg
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“Red Nosed Reindeer”
For Time:
25 Calorie Row,
25 Burpees,
25 Double Unders,
25 Power Cleans 115/75#,
25 Weighted Lunges 115/75#,
25 Push Presses 115/75#,
25 Hang Snatches 115/75#
Super Saturday
OTM x 8 Minutes
3-5 Pullups
OTM x 8 Minutes
5-10 Double Unders
rest 5 minutes
"Jorge"
30/15,
24/12,
18/9,
12/6,
6/3 of
GHD Situps and Squat Clean 155/105#
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Warmup: 3 Rounds of:
10-25 Cal Bike
5 Inch Worms
10 m Duck Walk
10 m Bear Crawl
20 Jumping jacks
30 Mountain Climbers
WOD: Chelsea!
Warmup: 12 Minutes of
8 Ski Erg Calories
30 second plank hold
8 Ring Rows
8 Banded Scap pulls (on each side)
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Strength; Establish a 1 Rep Max
Bench Press
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WOD: for time:
50 floor presses
@ 50% of 1 rep max weight
~ each time you break you must perform 20 ab mat situps