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Monday Dec 23rd


Monday Dec 23rd
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Make sure to visit “Latest News” for the Holiday Schedule!

Strength:

Complete 1 Turkish Get Up (Heavy but Perfect) on each side every minute on the minute for 10 Minutes.  Increase load during work if needed.

WOD:

“13.4”

MEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

level 2 Intermediate (95/65) and Knees to Elbows

Level 1 Beginner (Less than 65) and Sit Ups

1 thought on “Monday Dec 23rd”

  1. Jessica says:

    Endurance WOD
    Grab a partner !!
    “Shake and Bake”
    While one partner runs 800m, the other completes AMRAP of 10 wall balls (14/20), 10 box jumps, 10 push-ups. Continuing rotating the run/AMRAP for 40 mins.

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