Wednesday, December 22

Wednesday, December 22

Dec 21

Written By Ben Williamson

Holiday Schedule:

Fri, 12/24: 7:30am and 12pm classes

Sat., 12/25: Closed

Sun., 12/26: XT Strength 9a

Fri., 12/31: 7:30a, 12pm classes

Sat., 1/1: Rebuild 8:30a, Community WOD 9:30a

Sun., 1/2: XT Strength 9a

Skill:

Butterfly Kips or Pistol Squats (Athlete Choice)

Strength:

Every 1 min for 20 mins, alternating between:

Wall Sit, 45 secs max rep

Goblet Squats, pick load, 45 secs max rep

Banded Good Mornings, 45 secs max rep

Strict Pull-ups, 45 secs max rep

Flutter Kicks, 45 secs

WOD:

As many reps as possible in 7 mins of:

RX:

3 Thrusters, 100/65 lbs (65/45)

3 Chest-to-bar Pull-ups (jumping pull-ups)

6 Thrusters, 100/65 lbs

6 Chest-to-bar Pull-ups

9 Thrusters, 100/65 lbs

9 Chest-to-bar Pull-ups ...

Continue adding 3 reps each round to each movement until time expires.

Scores to beat- Mat Fraser: 198 reps in 2018

Kara Saunders: 201 reps in 2018

Josh Bridges: 169 reps in 2011

Camille Leblanc-Bazinet: 173 reps in 2012