Holiday Party 2021
Items for the week…
- We hope to see everyone at the holiday party this Thursday at Tashmoo at 7pm! All members welcome!
- This week (12/09 and 12/10) has an adjusted schedule to accommodate for Thursday night’s Holiday Party … 5:15am, you’ve been warned.
- Thursday – added 3:30pm, canceled 5:30pm, 6:30pm, 7:30pm
- Friday – canceled 5:15am
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
handstand hold/push-up prep
WOD
Every 3 minutes for 6 rounds
10 box jumps (24/20)
10 kb snatches (53/35)
max calorie row
1 minute rest
SKILL
core work
WOD
200m row
10 back squats (85% of 1RM)
5 burpees over rower
400m row
15 back squats (80% of 1RM)
5 burpees over rower
600m row
20 back squats (75% of 1RM)
5 burpees over rower
800m row
25 back squats (70% of 1RM)
5 burpees over rower
SKILL
2 rounds of 2 minute max double unders
WOD
5RFT
21 wall balls (20/14)
18 russian swings (53/35)
15 toes-to-bars
12 handstand push-ups
SKILL
shoulder/midline stability
WOD
8RNFT
max pull-ups
max front squats (L1 135/95; L2 95/65; L3 65/45)
SKILL
1RM box jump
WOD
20min EMOM
MIN 1: 5-8 hang power cleans (50% of 1RM)
MIN 2: 30-50 double unders
