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181220

1) WARM-UP: 2 Rounds

10 x Wall Squats

10 x DB Push Press

10 x Calorie Row/Ski/AAB

2) STRENGTH

EMOM 3:

5 x Strict Press

—1 min rest—

EMOM 3:

3 x Push Press @60, 65, 70% of Max Push or Split Jerk

— 1 min rest—

EMOM 3:

1 x Push or Split Jerk @75, 80, 85%

— 1 min rest—

2 min to complete 30 x Ring Rows

3) METCON:

0:00-6:00

3 Rounds for Time:

10 x Thrusters @95/65

10 x T2B

6:00-11:00

2 Rounds for Time:

15 x Thrusters @75/55

15 x Weighted AbMat Situps @20/14

11:00-Completion

For Time:

30 x Thrusters @45/35

30 x AbMat Situps

4) COOL-DOWN: 5-10 minutes

Flexibility and Mobility

Earlier Event: December 19
181219
Later Event: December 21
181221