Good Afternoon Everyone!!!
Remember… This Week… Only 1 Session @ Ryker’s Gym Held On Monday @ 5:30PM… Please Be Sure To Text Us In Our Group Chat To Let Us Know If You’ll Be Coming… I’ll Also Post Some “At Home” WODs During The Rest Of The Week To Keep You Movin’ & Groovin’ Through This Christmas Week…
No Slackin’… Santa’s Still Watchin’ You!!!
Alright… Let’s See How This Madness Goes…
Christmas Balls & Bells!!!
It Goes Just Like The Song…
Easy… Right?!?!
But… It’ll Probably Look Like This…
Merry Christmas!!!
ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Thrusters… Push Presses… Front Squats… Cleans… Hang Power Cleans… & AbMat Sit Ups Will Be Done With A MedBall… As Heavy/Safely As Possible On The Russian KettleBell Swings…***
For Time…
1 Curb Run
——————————————
2 MedBall Thrusters
1 Curb Run
——————————————
3 MedBall Push Presses
2 Thrusters
1 Curb Run
——————————————
4 MedBall Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
6 MedBall Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
7 MedBall DeadLifts
6 Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
8 MedBall AbMat Sit Ups
7 DeadLifts
6 Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
9 Russian KettleBell Swings
8 MedBall AbMat Sit Ups
7 DeadLifts
6 Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
10 Jumping Air Squats
9 Russian KBS
8 AbMat Sit Ups
7 DeadLifts
6 Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
11 Hand Release Push Ups
10 Jumping Air Squats
9 Russian KBS
8 AbMat Sit Ups
7 DeadLifts
6 Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run
——————————————
12 Burpees
11 Hand Release Push Ups
10 Jumping Air Squats
9 Russian KBS
8 AbMat Sit Ups
7 DeadLifts
6 Hang Power Cleans
5 MedBall Cleans
4 Front Squats
3 Push Presses
2 Thrusters
1 Curb Run… TIME!!!
RainCrossStrengthandConditioning 