stomach all the barbells were used, more about great class.”/> On this day, troche all the barbells were used, great class.
Filthy Fifties (Scale: Dirty Thirty)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Merry Christmas from us to you!!
The gym will be closed all day today, but open for business as usual, tomorrow.
12 Days of Christmas
For time, advice perform just like the song
1 Deadlift 225/135lb
2 Burpees Over the Bar
3 Pull Ups
4 Push Ups
5 T2B
6 Shoulder to Overheads 95/65
7 Box Jumps 24/20″
8 Lunges
9 Sit Ups
10 Ring Rows
11 KB Swings 53/35lb
12 Front Squats 135/95lb
The gym will be open for regular hours tomorrow Saturday 12/24 and Monday 12/26. We will be closed Sunday 12/25.
3 rounds not for time of:
10 Strict Pull Ups
10 Strict Dip
10 Weighted Sit Ups
Then
4 rounds for time of:
10 Thrusters 115/75lb
10 KB Swings 62/53lb
10 DBs Cleans 45/30lb
A: Every 2 minutes on the minute for 14 minutes complete
1 Squat Clean + Hang Squat Clean + Front Squat + Split Jerk
B: 5 rounds consisting of
Minute1: ring push-ups
Minute 2: rest
Minute 3: Wall Balls (20/14)
Minute 4: rest
Minute 5: Slam Balls (30/20)
Minute 6: rest
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