23 12월 12.23~12.27 WOD
Mon
JUDAH
8 RFT
8 Hang Power Cleans @95/65 lbs
8 Front Squats @95/65 lbs
8 Push Press @95/65 lbs
8 Burpees
8 Pullups
8 Dips
8 Box Jumps @20”
8 Situps
Tues
Weekend Schedule
Wed
Closed
Thurs
Tempo Negative Deadlift to Below Knee + Clean + Clean x 1 x 3 sets
For Time:
30 Clean & Jerks @135/95 lbs
Fri
12 Days of Xmas
For Time
1 Lap Run
2 DB Squats
3 DB Push Presses
4 DB Thrusters
5 Kettlebell Swings (53/35 lb)
6 Hand Release Pushups
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Burpees
11 cal Row
12 Overhead Walking Lunges (45/25 lb Plate)
DB: 40/20 lbs
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