Back to All Events

181214

1) WARM-UP: 2 Rounds

30 second Sumo Squat Hold

20 seconds each Side plank

10 seconds Handstand Hold

2) STRENGTH:

Every 2 min for 10

Front Squat 10@60%, 8@65%, 6@70%, 8@67.5%, 10@62.5%

—2 min rest—

Every 2:30 for 10 min

40 x Russian Twists

10 each side x Side Plank Rotations

3) METCON: Partner 500

50 x Box Jumps @24/20 (Rx+ @30/24, sclaed step-ups)

50 x Pullups (Rx+ C2B, scaled band or jumping)

50 x Russian Swings @70/53 (scaled less than or equal to 53/35)

50 x Goblet Lunges @53/35 (scaled less than or equal to 35/25)

50 x Knees to Elbows (sclaed knee raises or AbMat Situps)

50 x Push Press @75/55 (Rx+ 95/65. scaled 45/35)

50 x MedBall Slams @20/14 (sclaed 14/10)

50 x Wall Balls @20/14 (scaled 14/10

50 x Pushups (Rx+ HSPU, scaled knees)

50 x Double Unders (Rx+ 50 DU each, scaled 100 Singles)

Earlier Event: December 13
181213
Later Event: December 15
181215