Saturday, 24 December 2016

Class on Monday is at 0900. All other classes on Monday are cancelled. 

 

Conditioning:

“Very Merry Christmas”

6-person Team (3 male, 3 female)

Part 1:

10 Inch-Worm Push-ups*

…then 3 females perform remainder of 10:00 AMRAP** of:

30 Overhead Squats (95/65)

40 Pull-ups

50 Alternating Dumbbell Snatches (50/25)

60 Wall-Ball Shots (20/14) @ (10/9′)

…while females perform AMRAP, males perform:

Max Calories Rowed

…now rotate, and perform 10 minutes more

 

Part 2:

8 minutes after completion of Part 1, the team has 16 minutes to find:

(00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female)

(05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female)

(11:00-16:00) 4-rep max Deadlift (1 male & 1 female)

 

For Scores

Compare to Wednesday, 23 December 2015

 

Part 1:

Total team AMRAP reps (female reps + male reps)

Total Team Calories Rowed

Part 2:

Total weight successfully lifted

*Create a inch-worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once all 6 teammates are linked, begin performing push-ups in unison. Perform these 20 at the beginning of both 10 minute AMRAP’s.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments

Comments

  1. White Ape says:

    Teamed with Such’s, Mundell’s, and Mama Court
    Part 1:
    AMRAP:
    229/248 = 477
    Calories:
    207/124 = 331

    Part 2:
    Becky: 90 HPS x 2
    Court: 135 HSC x 3
    Tara: 195 DL x 4
    Darren: 155 HPS x 2
    Such: 235 HSC x 3
    Ape: 475 DL x 4

    Total lifted: 1,285

    Good WOD. Shoulders are smoked from this week. Merry Christmas to everyone.

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