Conditioning
4 RFT w/ Partner
60/50 Cal Bike
8 (2 Thrusters + 3 Front Squats + 4 Jerks) – increase by round
40 Lateral Burpees Over Bar (at the same time)
WOD Notes: Goal is 35-40 minutes. Barbell RX weight = M: 135/145/155#, F: 95/100/105#. Try to jump over the bar if you can!
REMINDER: Rage holiday party is today at Dave/Angie’s House. It starts at 5pm & all are welcome! Sign-up on the class sheet if interested! Contact one of the coaches for the address.
Strength
a) Front Rack Lunges – 5×10 (build to a heavy set)
b) DB Pullover (1) DB – 5×10 (slow eccentric)
—Superset a/b every 3:30. Do all 5 reps with one leg before switching.
Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
10 DB Bench Press (heavy)
18 KB Russian Swings 88/70#
Max Cal Row
WOD Notes: Goal is to have at least 60 Sec to row! You will each do 5 x 2min amraps w/ 2 Min rest between sets. Score = total cals. Bench Press should feel challenging for 10 reps (you should almost be failing!) Try to go heavy on the KB swings & sprint the row!
Assistance
a) DB Bicep Curls – 5×10
b) L-Sit/Tuck – 6×30 Sec (rest 90 Sec between)
Announcement
—100k Challenge Starts Jan 5! Details are in the email that was sent out tonight. Let me know if you didn’t receive it!
