Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads 50/35#DB MRX 40/25#DB
Minute 3: Toes-to-bars
Minute 4: Rest
*Athletes choice on order with 4th minute rest.
CFJ Holiday Schedule:
Wednesday, December 31 (New Years Eve)–6:00am & 9:00am
Thursday, January 1 (New Years Day)–6:00am & 9:00am
Wod RX: 257
Strength up to 80# DB
Strength: dumbbell hang clean and jerk
5 ea – 50#
4 ea – 60#
3 ea – 70#
2 ea – 80#
3 ea – 90#
WOD: As RX’d
Row: 18+18+18+18+18=90
DB HC: 14+12+12+14+14=66
T2B: 12+12+11+11+11=57
Total = 90+66+57=213
WOD RX
HC to overhead 12/12/12/12/12 – 60
TTB 13/15/15/15/15 – 73
Row cals 13/13/14/14/14 – 68
Total 171
WOD RX in this order
Row cals 17/17/16/16/16– 82
TTB 21/20/21/20/20 – 102
DB HC to OH 23/23/24/21/21 – 112
Total 296
E2MOM: DB hang clean and jerk.
5 each arm@50
4 each arm@50
3 each arm@60
2 each arm@70
3 each arm@80
Wod Rx’d in order as written
Row: 5@20 cals=100
DB’s: 16/16/14/14/14=74
T2B: 20/20/15/15/15=85
Total reps=259
Strength
DB Hang Clean to OH
E2MOM
5 each arm@50#
4 each arm@50#
3 each arm@50#
2 each arm@50#
5 each arm@50#
WOD
As Rx’d
Row: 20-20-20-15-15=90
DB’s: 20-20-20-20-20=100
T2B: 25-25-20-20-20=110
Total reps=300
E2MOM: DB hang clean and jerk.
5 each arm@50
4 each arm@60
3 each arm@70
2 each arm@80
10 right arm/8 left arm@90
Wod Rx’d in order as written
Row: 15/16/16/15/15: 77
DB’s: 20/20/20/16/16: 92
T2B: 25/21/19/15/17: 97
Total reps=266
Wod:
Row: 17/16/18/18/16
50# right arm HC&J, 35# left arm HC & strict press
13/14/13/13/13
GHD: 14/12/13/13/14
20# DB
Row cals 11 ea rd
DB hc&j 16 ea rd
Hanging knee raises 20 ea rd
Home session
Still recovering from head cold so going easy..
Bike cals: 10’s
35# HCJ: 14’s
T2B: 20’s
Strength-5@25, 4@30, 3@30, 2@35, 1@35
WOD with 25
DB HCS2O- 18, 20,20,20,20-98
Knees to Pits- 20,20,20,20,15- 85
Cals on rower- 12,12,12,11,12-59
242 total
Strength 50# all sets. Right arm only
WOD w/ right arm only
Row 10/12/12/12/12
DB 50# 13/13/13/13/13
V ups 20/20/16/16/19
214 total
Up to 2 @ 80# – each arm
—
Wod. 50#/GHD/Row
Row – 18-18-18-17-18
DB – 12-12-12-12-12
GHD – 12-12-12-12-12
= 209
Strength: HC to OH w/ DB
5R/5L @ 50#
4R/4L @ 60#
3R/3L @ 70#
2R/2L @ 80#
6R/6L @ 80#
WOD Rx’d
DB: 18+16+16+16+16=82
T2B: 25+21+19+15+15=95
Row: 22+20+16+20+20=98
Total: 275