8 EMOM
3 Hang Squat Snatch
FOR TIME:
30/21 Cal Row
30 KB Snatch (53/35)
20/14 Cal Row
20 KB Snatch
10/7 Cal Row
10 KB Snatch
Push Press and GHD *Superset
Push Press
5-5-5-5-5
GHD
10-10-10-10-10
*Perform 5 Push Press then 10 GHD etc.
**May increase weight on the push press
FOR TIME (15 min CAP):
75-60-45-30-15
Air Squats to target
5-4-3-2-1
Rope Climb
Work to heavy set of 3 for the day.
What you can hold on to for 3 / NOT a drop and reset.
Perform the following AMRAP 4 times with a 1 min rest in between each time.
3 min AMRAP
3 Power Snatch (105/75)
6 Push-ups
15 DU
Coaches, 15 min on the clock
Work up to a heavy Turkish Get up, each arm
Enter weight in Wodify that you completed on both arms
FOR TIME:
30 Box Jumps (30″/24″)
40 Overhead Lunge with one KB (53/35)
50 T2B
40 Overhead Lunge
30 Box Jumps
Work to a heavy squat clean for the day
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
To learn more about The Lyon click here
Female RX 115#
1 Muscle-Up (C2B/Pull-up/Ring Row)
2 HSPU
3 Box Jumps
4 (One) DB Thrusters (35/20)
5 T2B
6 DB Lunges
7 Burpees
8 DB Snatch
9 Wall Balls (20/14)
10 Cal Bike, Row or Ski
11 Deadlifts (225/155)
12oz Beer Chug (Root Beer)
*Performed just like the song. So: 1, 21, 321, 4321, 54321, etc.
12 Days of Christmas WOD & white elephant TOMORROW at 10am!!! Be there!
4 rounds:
15 Lying Leg Raises
10 GHD Hip Extensions
For Time:
10-9-8-7-6-5-4-3-2-1 reps for time:
Power Cleans (135/95)
Push Jerks
Box Jumps (24/20″)
*17 min CAP
Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.
Squat Clean
Work to heavy set of 2
18 minute AMRAP:
20 Goblet Squats (44/26)
2 Turkish Getups
20/15 Cal Bike
2 Turkish Getup
Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.
Sumo Deadlift:
work to moderate set of 8
15 minute EMOM (4 Rounds):
1 = 20 Wall Balls (20/14)
2 = 20 Abmat Sit-ups
3 = Max Double Unders
4 = Rest
Score = Double Unders
Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.
Front Squat
5×3 @ 80%
17 min AMRAP:
Buy in = 1000m Row
then
10 Russian KBS (70/53)
20 Push-ups
30 Lunges
