Sunday, December 28 – Saturday, January 3

Posted on December 28, 2014 by Anna Follman
Sunday, December 28 – Saturday, January 3

Social time between classes...

Sunday, December 28 – No Class

 

Monday, December 29 

Strength: Strict Pull-Ups

  • 3×10

WOD: Minute On, Minute Off

8 Minute MOMO

  • Row

8 Minute MOMO

  • Shuttle Sprints

8 Minute MOMO

  • Overhead Squats (33/45)

*Score is lowest reps completed in a minute for each movement

 

Tuesday, December 30 

Strength: Deadlift

  • 5×3

WOD: 20 Minute AMRAP (compare to 6/20/14)

  • 8 Deadlift (163/225)
  • 10 Ring Dips
  • 12 Toes-To-Bar

 

Wednesday, December 31 – New Year’s Eve

*Classes at 530AM, 630AM, 12PM and 1PM (competitive class) only. No evening classes.

Strength: Back Squat

  • 1×5; 2×3; 3×2

CLASS WOD:

7 Minute AMRAP (for total class reps)

  • Burpees

7 Minute AMRAP (for total class reps)

  • Wall Balls (14/20)

7 Minute AMRAP (for total class reps)

  • KB Swings (35/55)

 

Thursday, January 1 – New Year’s Day

CLOSED – Happy New Year!

 

Friday, January 2 – Regular Schedule

Strength: Snatch

  • Establish a 1 Rep Max

WOD: 12 Minute AMRAP (compare to 7/11/14)

  • 16 Power Snatch (73/115)
  • 16 Pistols (alternating)
  • 10 Power Snatch (73/115)
  • 10 Pistols (alternating)
  • 6 Power Snatch (73/115)
  • 6 Pistols (alternating)

 

Saturday, January 3

WOD: 5 Rounds For Time

“Barbara” (compare to 6/3/14 & 1/16/14)

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats

*Rest precisely 3 minutes between rounds

**45 minute time cap

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