12.9.20 Workout of the Day

615 crew

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Sign ins
Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training.

Barbell
Barbell Cycling
On the every 1:30
12 push jerk at 60% of 1 RM
9 push jerk at 70% of 1 RM
6 push jerk at 80% of 1 RM
6 push jerk at 80% of 1 RM
9 push jerk at 70% 1 RM
12 push jerk at 60% of 1 RM

Conditioning : “Buy Low, Sell High.”
5 minute AMRAP
Buy in - 150 dubs
10 hand release pushups
15 FS (95/65)
Rest 3 minutes
5 minute AMRAP
Buy in - 100 dubs
10 hand release pushups
10 FS (135/95)
Rest 3 minutes
5 minute AMRAP
Buy in - 50 dubs
10 hand release pushups
5 FS (185/135)

Interval
Conditioning
Team of 2, 30 minute leapfrog AMRAP
12/9 calorie machine
9 DB Power Cleans (50/35’s)
6 burpee box jump overs (24/20)

Those that would like to social distance and complete this wod as an individual may do so.