New Year’s Eve Schedule

Monday, Dec. 31 class times:
8am, 9am and 3:30pm only

Regular classes will resume on Jan. 2.

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Warm up:
2 rounds of:
200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
3 Clean & jerks @ 80% of 1 rep max
3 Clean and jerks @ @85% of 1RM
3 Clean and jerks @ 90% of 1RM
60 seconds rest between rounds followed by:
7 sets of 2 Front squats
60 seconds rest between rounds

WOD:
3 rounds for time of:

25 Hand release push ups
25 Jumping squats (bar)
25 Kettlebell swings (53 lb./35 lb.)

Post strength loads and WOD time to comments.

Media:
Monday WOD, December 31, 2012

2 thoughts on “Monday WOD, December 31, 2012

  • December 31, 2012 at 10:51 am
    Permalink

    Hey All.
    Can I get your feedback on some designs. There is a poll on http://www.wodmasters.com on the right hand column. I only had room for 4 in the selection. If there is something not listed that you like better just let me know.
    Best wishes.

  • December 31, 2012 at 7:37 pm
    Permalink

    I totally thought y’all would be WOD’ing in the new year like a bunch of weirdos and heterosexual life partners.

Comments are closed.