This Week’s Specialty Classes

CFE
Sunday 12/10
Team Conditioning
This workout is three rounds, rotating between stations for 36 minutes (including rest). Score for teams of three is the total repetitions completed.

Station 1
3 minute AMRAP:
8 Push ups
16 Air Squats

Rest 1 minute

Station 2
3 minute AMRAP:
16 American Kettlebell Swings (24/16)
32 Double Unders

Rest 1 minute

Station 3
3 minute AMRAP:
8 Chest to Bar Pull ups (Rx+ 4 Muscle Ups)
16/13 Calorie Row

Rest 1 minute

Wednesday 12/6
“Remember your ABCs”
Complete each Fundamentals workout for time within an 8 minute interval. Each workout interval will be followed by 2 minutes of rest.

A. Complete 8 rounds of Cindy for time.
One round of “Cindy”:
5 Pull ups
10 Push ups
15 Air Squats

Rest 2 minutes

B. For time a 10-1 Descending Ladder of:
Russian Kettlebell Swings (32/24)
Box Jumps with step down (24/20)

Rest 2 minutes

C. 8 minute Ascending Ladder of:
2 Wall Balls (20/14, Rx+ 25/16)
2 Reverse Lunges (Rx+ Holding the Wall Ball Goblet Style)
4 Wall Balls (20/14, Rx+ 25/16)
4 Reverse Lunges (Rx+ Holding the Wall Ball Goblet Style)
6 Wall Balls (20/14, Rx+ 25/16)
6 Reverse Lunges (Rx+ Holding the Wall Ball Goblet Style)
8 Wall Balls (20/14, Rx+ 25/16)
8 Reverse Lunges (Rx+ Holding the Wall Ball Goblet Style)
……

Functional Strength
A1. Pendlay Row 4×8-12 reps
A2. Strict Pull ups 4×5-7 reps

Cashout
50 Leg Lifts

OlyWOD
Wednesday 12/6
Hang Clean above knee
5×3
Back Squat
7×3 – increasing

Sunday 12/10
Push Press + Jerk
4x(2+1)
Jerk
5-7×1