WODS 12/23/19 to 12/27/19

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Monday December 23

Front squat Find 1rm

“Wonderwall”
60 DU 30 Burpees
60 DU 30 Wallballs 20/14
60 DU 30 2x sumo KB DL 53/35(share if needed)
60 DU 30 Wallballs 20/14
60 DU 30 Burpees

We need to test our 1rm FS so we have a solid benchmark for the next cycle. We’ll retest it towards the end of February. This wod is supposed to sting. Set a pace you can maintain and hang on tight! The KBDL are easier on the low back and light up the backside. Just what we need before Christmas!

 

Tuesday December 24

9am class only!

Wednesday December 25

Merry Christmas!

Thursday December 26

9am class only!

 

Friday December 27

“Sprint Tri”
3rds
400m run
500m row
.6 Bike

Remainder of class to find 1rm Hang snatch!!!!

Most people’s snatch improves post aerobic effort because it gets them really warmed up. We’ll retest this at the end of February. We want gains in both endurance and the snatch. Go get it!