Call Us: (918) 893-4262

Monday

20
Dec

Monday

DSC_0297Holiday Schedule:
Thursday, December 24 (Christmas Eve) –
5:30am, 6:30am, 9:30am, and 12pm
Friday, December 25 (Christmas) – Gym Closed

Class WOD:
Strength: 12 min to
Build to a 1RM Clean

WOD: 14 min AMRAP
2,000 Meter Row
50 Pistols(mod:close legged air squats)
30 Hang Power Cleans (155/105)

Post Scores to Comments.

2016 OPEN ATHLETES
1. Cleans
1RM Squat Clean

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

3. Gymnastics Conditioning
50 Strict C2B Pull-ups for time

2016 REGIONAL ATHLETES
SESSION 1
1. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

2. Conditioning
10 rounds of:
:20 Bike, :40 rest

SESSION 2
1. Cleans
1RM Squat Clean

2. Front Squat
1RM Pause Squat – hold the bottom position for 3 seconds

3. Clean Accessory
3×2 Clean Pull
3×1 Clean Pull

4. Gymnastics Conditioning
50 Strict C2B Pull-ups for time

5. Midline Conditioning
21-18-15-12-9-6
L-sit for seconds
Weighted Hip Extensions with 2 second pause at the top, 35/45

2 Responses

  1. Aaron

    17:02rx+ (225#)

    Row took 7:35. Tried to pace the row and pistols a little so that I wasn’t blown up for the cleans. Cleans I did in sets of 5, but I took way too long of rest between.

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