12.24.2018

Monday Open 9am-Noon

Competitor Training After 9am Class

Skills and Drills:

4 Rds

50 DU

ME UB Muscle Up

Rest 1min

For Reps

Compare to 12.17.2018

BB CYCLING:

Snatch

50% 1x2, 60% 1x2, 70% 1x2, 80% 1x2, 85% 1x1, 90% 1x1

Strength:

Back Squat

60% 1x3, 70% 1x3, 80% 1x3, 85% 1x2, 80% 1x3

WOD:

Like the song the “12 Days of Christmas,”

complete each exercise in ascending order

then work back down to 1, adding one

exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

For Time

1 Sumo Deadlift High-Pull (95/65 lb)

2 Thrusters (95/65 lb)

3 Push Press (95/65 lb)

4 Power Cleans (95/65 lb)

5 Power Snatches (95/65 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Calorie on Bike

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)