Weightlifting Friday
OTM x 5
6 DB Snatch
Rest 2 min
OTM x 5
4 DB Snatch
Rest 2 min
OTM x 5
2 Power Snatch
*Alternate hands each rep*
Virtual DB Option
EMOM 5
4 DB Rows
8 DB Snatches
12 Air Squats
Rest 2:00
EMOM 5
4 DB Rows
8 DB Snatches
12 Air Squats
Rest 2:00
EMOM 5
4 DB Rows
8 DB Snatches
12 Air Squats
WOD Guidance
Weightlifting Friday!
Build on the DB as the reps decrease
QOD
What is the best Christmas movie?
Box Brief
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Holiday Schedule
Thursday 12/24- Regular Schedule (Virtual 7am Only)
Friday 12/25- Gym Closed
Thursday 12/31- Regular Schedule (Virtual 7 am Only)
Friday 1/1- Gym Closed
WOD: Weightlifting Friday – tied PR of 60 lbs. Progression as follows:
Round of 6: 30/30/35/35/40
Round of 4: 40/45/45/50/50
Round of 2: 50/55/55/60/65 (fail), 60 (fail)
QOD: I would love to answer Die Hard here but I think we all know that’s a deliberately ironic answer. So I’ll go with A Christmas Story.
December +1 challenge: 11 upright rows @ 20 lb DBs, 11 burpees (28 seconds), 11 floor push-ups.
Worked in a basement modification
Emom 15
4 two handed rows 50#
8 snatches (4 and 4) 50#
12 air squats
✅
Weightlifting Friday:
1st round @ 25#
2nd round @ 30#
3rd round @ 35#