Skill:

Front Squats 5×5

WOD:

20 C&Js 115#/ 75#

20 H.R. Pushups

20 Pull Ups

20 K.B. SDHPs 53/35

2 Rounds

We will only have one class on;

Monday Dec 26th and

Monday Jan 2nd

at 9am both days.

No evening classes either day.

Call Joe at 419-466-4600 if you have any questions.

Happy Holidays.

Skill:

Snatch 5×5

WOD:

50 Squats

25 H.R. Pushups

12 Power Snatches 95#/65#

3 Rounds

Skill:

None

WOD:

“Filthy 57″

57 Box Jumps 21″/12″

57 Jumping Pullups

57 KB High Swings 35/25

57 Lunges

57 K2E

57 Push Press 45/30

57 Good Mornings 45/30

57 Wall Balls 20/14

57 Burpees

57 Double Unders

Skill:

3 minutes total of L-Sits

WOD:

5 DLs 275#/185#

10 Ring Dips

350m Row

5 Rounds

Skill;

K.B. Snatch  5×5 each side

WOD:

100 Double Unders

50 Thrusters 45#/30#

2 Rounds

Skill:

slow rep pushups – 20 secs each – 10 reps

WOD:

5 Squat Cleans 135/95

10 H.S. Pushups

15 Burpee Box Jumps

4 Rounds

Skill:

Thrusters 5×5

WOD:

20 H.R. Pushups

50 SitUps

4 Rounds

Skill:

Press 5×5

WOD:

20 Ball Slams 20#/14#

20 Box Jumps 25″/21″

20 Double Unders

12 Minute AMRAP

Skill:

C&J 3,3,2,2,1,1

WOD:

500m Row

30 KB Low Swings

20 Pull Ups

3 Rounds