Wednesday class will ONLY be at 0900.
Conditioning:
“Merry, Merry Christmas”
3-person Team
Part 1a:
7 Worm Push-ups*
…then perform remainder of 5:00 AMRAP** of:
20 Front Squats (135/93)
30 Pull-ups
40 Alternating Dumbbell Snatches (50/35)
50 Wall-Ball Shots (25/16) @ (10/9′)
Part 1b:
Max Calories Rowed in 5:00
2 rounds for score
-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.
Part 2:
8 minutes after completion of Part 1, the team has 18 minutes to find:
(00:00-06:00) 2-rep max Hang Power Snatch
(06:00-12:00) 3-rep max Hang Squat Clean
(12:00-18:00) 4-rep max Deadlift
For Scores
Each team member performs each lift.
Part 1:
Score 1: Total team AMRAP reps
Score 2: Total Team Calories Rowed
Part 2:
Score 3: Total weight successfully lifted
*Create a 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 teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.
**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
Shadowed Sarah
45 cals rowed
309 lb total 73# snatch 93# clean 143# DL
Part 1 a&b:
Team “Sape-Rod”
AMRAP: 263 reps
Calories: 210
Part 2:
Snatch:
Sarah-88
MRod-135
Ape-190
Clean:
Sarah-103
MRod-145
Ape-225
DL:
Sarah-203
MRod-255
Ape-425
Total lift score: 1,769
Good work Team!