Holiday Schedule:
Thursday, December 24 (Christmas Eve) –
5:30am, 6:30am, 9:30am, and 12pm
Friday, December 25 (Christmas) – Gym Closed
Class WOD:
Strength: 12 min to
Build to a 1RM Clean
WOD: 14 min AMRAP
2,000 Meter Row
50 Pistols(mod:close legged air squats)
30 Hang Power Cleans (155/105)
Post Scores to Comments.
2016 OPEN ATHLETES
1. Cleans
1RM Squat Clean
2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155
3. Gymnastics Conditioning
50 Strict C2B Pull-ups for time
2016 REGIONAL ATHLETES
SESSION 1
1. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155
2. Conditioning
10 rounds of:
:20 Bike, :40 rest
SESSION 2
1. Cleans
1RM Squat Clean
2. Front Squat
1RM Pause Squat – hold the bottom position for 3 seconds
3. Clean Accessory
3×2 Clean Pull
3×1 Clean Pull
4. Gymnastics Conditioning
50 Strict C2B Pull-ups for time
5. Midline Conditioning
21-18-15-12-9-6
L-sit for seconds
Weighted Hip Extensions with 2 second pause at the top, 35/45
At the 2012 Regionals Annie T did this workout in 11:47 using 155#. Just says boys.
17:02rx+ (225#)
Row took 7:35. Tried to pace the row and pistols a little so that I wasn’t blown up for the cleans. Cleans I did in sets of 5, but I took way too long of rest between.