500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
high clean
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
Weight for women is 115
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Clean & Jerk
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds of the above sequence working up to your heaviest round. 7 x through sequence = 1 Round. *You may not put the bar down during a round. You may rest as much as needed between rounds
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Run
Spin
Row
Battle Ropes
Burpees
Hanging knee raises
Score is MEP’s
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Compare to to 07.12.14
For time
Teams of 2 complete the following:
10 rounds for time:
1k Row
20KB Swings 55/35#
10 HSPU
40M overhead lunges 45/25#
10 Plate Burpees 45/25#
2 min of jump rope, row, or 200M run
10 PVC pullovers
10 squats
15 sit ups
10 Push-ups
Score is MEP’s
Run
Row
Spin
Battle ropes
Jumping jacks
Ab rollers
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Merry Christmas!
2 min jump rope
10 push-ups
10 squats
10 Sit-ups
Score is MEP’s
Run
Spin
Row
Push-Ups
Suicides
Squat Jumps
Merry Christmas!
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
Deadlift
4 Rounds for time:
21 Wall Balls 20/14#
15 Toes to bar
9 Burpees
Max distance in 20 pulls on the rower
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