You read that right! Weightlifting FRIDAY!
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
Click HERE for the new Indoor Workout Procedures
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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#