Thursday, December 27, 2018

December 26th, 2018
by:

Specialty Classes

Yoga – 11am

Strength / Skillwork

Deadlift
8-8-8-8-8

Good Mornings
8-8-8
Stay light. Really concentrate on form.

WOD

18-15-12-9-6-3 reps for time of (Cap 25:00):
Thrusters 75/55
Power snatches 75/55
Toes-to-Bars

Rx+ = As written
Rx = 55/45, Hanging Leg Raises

This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

ThrusterJoe

Elements

18-15-12-9-6-3 reps for time of (Cap 25:00):
DB Thrusters 20/12s
Alt. KB Snatches 25/20#
Hanging Knee Raises

Rx+ – As written
Rx – Leg Raises instead