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Programming Dec 25th-Dec 30th

24
Dec

Programming Dec 25th-Dec 30th

Programming for week beginning December 25th!!!!!
 
Monday
Merry Christmas!!!!
 
We are closed, enjoy your family and friends ATCF!!!!
 
Tuesday
Warm-Up
6 minutes of:
6 KB snatches (alternating)
6 goblet squats
jog 2 laps around gym
 
WOD
15 minute AMRAP
5 handstand push-ups
7 front squats 135/95
 
Wednesday
Warm-Up
8 minutes of:
6 pvc pass thrus
6 beat swings
12 barbell strict press
 
WOD
Split Jerk
1-1-1-1-1-1-1 reps
 
Thursday
Warm-Up
2 minutes of double under practice
then 5 minutes of:
10 man climbers
5 power snatches 45/35
 
WOD
Four rounds for time of:
30 Double-unders
20 Toes to Bar
10 KB Snatch 53/35
 
Friday
Warm-Up
6 minutes of
5 snatch balance
10 lateral jumps over pvc
15 squats
 
WOD
16 minute AMRAP
5 power snatch 135/95
7 bar facing burpees
9 box jumps 24/20
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Teams of 2
Ground-to-Overhead
(15,000# / 10,000#)
* one athlete works at a time

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