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Christmas party this Saturday The 14th. 630pm. Blue team bring your contributions toward the taco man. Or bring food so the red team can enjoy. Also optional $10-$20 gift for the white elephant gift exchange to happen at 8pm

December 7, 2019

 

 

 

Monday

A)warm up

 

B)E2MOM 5

Complex from the rack

1 push press

2 push jerks

 

C)21-5-9-6-3

Push jerks 135/95

Burpees over bar 

 

Bootcamp/Monday 

A)warm up

 

B)wod prep/instruction

 

C)amrap 20

50 wall balls

40/30 cal row

30 toes to bar

20 (alt) DB snatches 50/35

 

Tuesday 

A)warm up

 

B)wod prep/instruction 

 

C)December bday wod 

(Please safely put excess weight away as you finish your movements). 

44 deadlifts 225/185 C.Joe)

45 double unders or scale 74 singles(Mac)

400m run (Mayra)

23 Hang power cleans 135/95 (Alexa)

28 cat cows (Tiki Joe)

47 American KB swings 53/35 (Ben)

34 power snatches 75/55 (Hugo)

 

Bootcamp/Tuesday 

A)warm up

 

B)build to a heavy 

Push press
4-3-3-1-1

C)”shoulder pads”
Amrap 10
3-6-9-12-15....etc by 3s
DB shoulder to OH 50’s/35s
100m run

 

Wednesday 

A)warm up 

 

B)teams of 2 (3 for newbies if needed)

Amrap 30

5 burpee box jumps 24/20

10 Dball or sand bag over shoulder (AHAP)

15 synchro air squats 

 

Bootcamp/Wednesday 

Same as CF

 

Thursday 

A)warm up

 

B)bench press 

E2MOM 5x

8-12 reps

 

C)amrap 15

150m run

12 (total) KB snatches 44/26 

(Modify to single arm Russian swings as needed)

2 rope climbs. 

 

Bootcamp/Thursday 

A)warm up

 

B)800m run for time

 

C)amrap 16

21/15 row or bike 

12 American KB swings 70/53

2 rope climbs 

 

Friday 

A)warm up

 

B)wod prep/instruction. 

Team of 3 amrap 30

1 works 2 rest

-60 cal row 

-50 pull ups

-400m run

-30 thrusters (increase weight every round), 95/65, 115/85, 135/95, 155/105, 175/115

 

Bootcamp/Friday 

A)warm up

 

B)wod prep/instruction 

Work up to wod weight 

 

C) Michelle Fs Bday wod 

12 min amrap 

-47 push ups

-47 deadlifts 205/155

-47 sit ups

-47 pull ups

 

Saturday 

A)warm up

 

B)wod prep/instruction 

 

C)amrap 5

600m run buy in then 

Amrap 

-7 squat cleans 95/65

-25 double unders (50 singles)

 

Rest 5min. 

Then amrap 5

400m run buy in 

-5 Hang squat clean 115/85

-25 double unders 

 

Rest 5 min

Then amrap 5

200m run buy in...

-3 squat cleans 135/95

-25 double unders 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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