Week Preview for 12/5/22

🔷 Thanks for everyone who made it out to the Christmas Party this weekend.  Good times and now we sweat it out again!


IMG 5359
“Dumbbell” has returned for Christmas so see if you can find him at your next class.




Working the Deadlift for strength time then we’ve got a triplet of 200m Runs, Ring Rows, and heavy Russian Kettlebell Swings.  Smooth start to the week to sweat out our Christmas party festivities!



Building to a challenging load on the Push Jerk for strength time then we’ve got a descending ladder of light Hang Power Clean & Jerks and Toes-to-Bar.  Cycle that barbell well then chip through the gymnastics.



Getting in some Pause Back Squats for time under tension and position work.  Quick chipper for conditioning working through a Row, Double Unders, and Overhead Squats.



Conditioning triplet of Box Jump Overs, Ab Mat Situps, and Dumbbell Snatches to kick off the day then Post-WOD accessory session of Banded Face Pull Aparts, Banded Tricep Extension, and Banded Curls.


Practicing a Clean complex for strength time then we’ve got a triplet of Power Cleans, Push Ups, and Pull Ups.



Partner WOD has Dumbbell Hang Squat Cleans, Dumbbell Push Press, and 400m Runs.  Splitting reps as needed then both hitting the run on a longer AMRAP.


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