Saturday 2017.12.09

Conditioning

Working in teams of 3, with a continuously running clock, complete 2 rounds of:

  • 3:00 Max Power Cleans (155/105) (OPWAAT)
  • 1:00 Max Synchro High Five Burpees
  • 3:00 Max Hang Squat Cleans (155/105) (OPWAAT)
  • 1:00 Max Synchro High Five Burpees

Friday 2017.12.08

Strength

Overhead Squat

  • Heavy single with a :05 descent and a :05 pause in the bottom

Conditioning

For time:

  • 50/35 Calorie Bike or Row
  • 40 Toes to Bar
  • 30 Alternating Dumbbell Snatch (70/45)

Thursday 2017.12.07

Conditioning

At 0:00, complete 3 rounds:

  • 8 Axle Bar Deadlifts (you choose the weight)
  • 8 Burpees over Axle Bar

At 6:00, complete 3 rounds:

  • 10/7 Calorie Bike
  • 10 Russian Kettlebell Swings (70/53)

At 12:00, complete 3 rounds:

  • 10/7 Calorie Row
  • 10 Dumbbell Push Press (55/40)

At 18:00, complete 3 rounds:

  • 30 Double Unders
  • 10 Ring Dips

At 24:00, complete 3 rounds:

  • 5 Sandbag Cleans (150/100)
  • 15 Air Squats

At 30:00, complete 3 rounds:

  • 10 Alternating Dumbbell Snatch (50/35)
  • `10 Box Jumps (24/20)

**There is a 3:00 time cap on each interval.**