200113 - Weekly Preview

HOLIDAY PARTY THIS SATURDAY starting at 6:30PM!
We will have a box to drop off your unwrapped socks for the exchange at the door!
There will be a photobooth like last time (if you’ve got more fun costume stuff…let me know)!
Dress in your fanciest!
Sign up at the gym on the clipboard for a potluck item!

MONDAY -
* We haven’t done a true chipper in a while so here ya go! Don’t let the big numbers scare ya! Just keep moving! This needs to be broken up strategically! Sets of 5 quick sets of 10 … OR … 2 sets of 20 with a last set of 10!
For Time
50 Overhead Plate Lunges 45/35
50 Ab Mat Sit Ups
50 Plate Ground to Overhead 45/35
50 Toes to Bar
50 Plate Back Squats 45/35

Core Cash Out

TUESDAY -
* Today is an attempt to see if you can get the most possible in 9 minutes but then knock out the 3 rounds as fast as possible with whatever you have left! This will go into the system as two separate scores! *

Skill work:
Partner KB Shoulder Stability and Grip Strength

AMRAP 9:
9 KB Swings
9 Box Jump Overs
Then… 3 Rounds for Time

WEDNESDAY -
* The Bergeron Beep Test is coming up again in the next month so this is going to help prep us for mixing two of the components together! I’d love to see everyone hold on until at least round 6!
EMOM
Death by Thrusters + Burpees

Strength
Back Squat
10EB
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1

THURSDAY (BAMF DAY) -
* The BAMFs who come will do the C Version of this WOD! Less reps and much lighter but still tough! Your score for this one is how much time you have left at the end of each round added together! *
E4M16M
Round 1 and 3: 20 Cal Row + 20 DB Alt. Snatches 45/35
Round 2 and 4: 40 Double Unders + 20 DB Box Step Ups

FRIDAY -
* FYF for sure!! Ending the week on a hero WOD! Deadlift will be worked up to sets of two at 30 pounds heavier than what you’ll do in the workout to prep! *

”Zimmerman”
AMRAP 25:
11 Chest to Bar
2 Deadlifts 315/215
10 Handstand Push Ups