12 08 17

P
A. T(3), AMRAP [20]
10 1A-DB Snatches (50/35)
10/7 Cal Row
7 Burpees

Each athlete performs full rounds, then switch

B. q(2:00) x 7
5-10 CTBPU + 3 Hang Squat Snatches

*Build to H3
C. 3 sets of u/b DL (225/155). Rest as needed

 

F
A. T(3), AMRAP [20]
10 1A-DB Snatches (50/35)
10/7 Cal Row
7 Burpees

Each athlete performs full rounds, then switch

B. q(2:00) x 7
1 set Strict Pullups + 10 KBS

L45: A, B(x5)

12 07 17

A. Benchmark: FT: Row 500m

 

B. “Annie”

FT [C12]: 50-40-30-20-10 of

DU or SU

ABMSU (scale to 1/2 as needed)

 

C. NFT:

10-8-6-4-2 of 2xKB Thruster (53/35)

4 BMU / 6 CTBPU /8 KPU

12 06 17

P
A. FT:
Row 1200m/1000m Row
2 Rds x (20 Cal Bike + 80 DU + 5-7 RC)
Row 1200m/1000m Row

B. OTM [5]: 2xDB (50/35)
6 HSC + 2 PJ
5 HSC + 3 PJ
4 HSC + 4 PJ
3 HSC + 5 PJ
2 HSC + 6 PJ
1 HSC + 7 PJ

 

F
A. FT:
Row 1200m/1000m Row
2 Rds x (30 KBS + 25 Box Jump (24″/20″) + 3-5 RC)
Row 1200m/1000m Row

B. OTM [5]: 2xDB
6 HSC + 2 PJ
5 HSC + 3 PJ
4 HSC + 4 PJ
3 HSC + 5 PJ
2 HSC + 6 PJ
1 HSC + 7 PJ

 

If you’re planning to bring some food/drink to our Holiday party, please post to FB group or the whiteboard at the gym!