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Schedule for the end of the year

23.12 – WOD 10:00, WOD 15:45
24-26.12. – No classes
27.12 – WOD 10:00, WOD 16:00, WOD 17:00
28.12 – Team WOD 11:00
29.12 – No classes
30.12 – WOD 10:00, WOD 16:00, WOD 17:00
31.12 – New year WOD 9:00 & 15:00
1.1. – No classes
2.1. – 5.1 – Normal schedule
Open gym with keycard everyday 6:00 – 22:00

Monday

“12 days of Christmas”

Tuesday – Thursday – No classes

Friday

E2MOM for 5 sets
5 hang power clean
5 thruster
5 front squat

RX: start with 50/35 and add weight if feeling too light. Last round is bonus round, after barbell movements complete as many burpees as possible for remaining time.

Rest 5:00

6 rounds of Cindy for time.

Saturday

Team WOD 11:00

Monday

Push press 5-5-5
Front squat 5-5-5

Choose moderately heavy weights

Metcon:
1 min amrap burpees
1 min rest
2 min amrap KBS 24/16
1 min rest
3 min amrap wallballs
1 min rest
2 min amrap KBS 24/16
1 min rest
1 min amrap burpees

Go all out from beginning and try to do as big unbroken sets as possible.

Tuesday

New Years WOD 9:00, 15:00.

Wednesday – No classes

Thursday

WOD (S): “For a Long Time”
Teams of 2
EMOM 40: (1min on/1min off)
1: hang cleans 50/35
2: alternating burpees
3: dumbbell snatch 20/15
4: wall balls 9/6

For total reps.

Friday

Alternating EMOM 12:
1: 3 power snatch
2: 3 OHS

Athletes choose weight.

Metcon:
5 rounds for quality
10 KB snatch 24/16
5 pull ups
10 KBS
5 T2B
0:30 rest after each round

Saturday

Team WOD 11:00.

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