Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022

 

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

24 Front Squats (135/93)

27 Pull-ups

30 Alternating Dumbbell Snatches (50/35)

33 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.

 

…Rest 5:00, then…

Part 2:

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

Equal work on AMRAP. Equal time or calories on row.

Each team member performs each lift. Only one team member at a time lifting.

 

Compare results to Wednesday, 26 December 2018

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.

 

 

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