Friday 12/23

Be safe out there! Weather looks to be pretty bad come the morning so we’ve cancelled all classes and GT hours until 12pm.

WORKOUT for Friday 12/23/2022

establish a 1RM shoulder-to-overhead (shoulder press, push press, jerk, etc) in 20:00 then

for time:
30 push press
30 thruster
30 power clean

Rx = 30/50/70kg. Post time to whiteboard!

ENGINE for Fri 12/23

“BARBARA”
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
3:00 rest

BODYBUILDING for Fri 12/23

3-4 rounds
8 one-arm DB chest fly/side
8 one-arm DB lat pullover/side

2-3 rounds
12 one-arm row/side
12 one-arm rear delt fly/side

1-2 rounds
15 drag curl negatives (or KB towel curls again)
15 JM press

GYMNASTICS for Fri 12/23

EMOM x15
a. 2 pike walk clocks
b. 12  single leg squats
c. 6 box jump burpee, high

4 rounds
20 weighted crunch
30 supine oblique crunch
5 parallette shoot through

/by