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12 Days of Christmas

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12 Days of Christmas PT 2

Merry Christmas Eve, Iron Grip! As a reminder, today is only Open Gym from 8am - 11:30am today, so no classes in the afternoon, so this morning's a great chance to come on in and get this workout done, cuz it's gonna be fun!! Merry Christmas!

Metcon

Fitness

F: Metcon (Time)

For Time:

100 meter Run
2 Chest-to-Bar Pull-Ups
3 Push Press (75/55)
4 Hang Squat Cleans (75/55)
5 Deadlifts (75/55)
6 DB Snatch (35/20)
7 Pull-Ups
8 Burpees
9 KB Swings (35/26)
10 Wallballs (14/10)
11 Box Jumps (24/20)
1200 meter Row

Executed like the song "12 Days of Christmas"
i.e.
100m Run
2 Bar Muscle-Ups, 100m Run
3 Push Press, 2 Bar Muscle-Ups. 100m Run
etc etc...

Performance

P: Metcon (Time)

For Time:

100 meter Run
2 Bar Muscle-Ups
3 Push Press (95/65)
4 Hang Squat Cleans (95/65)
5 Deadlifts (95/65)
6 DB Snatch (50/35)
7 Pull-Ups
8 Burpees
9 KB Swings (53/35)
10 Wallballs (20/14)
11 Box Jumps (24/20)
1200 meter Row

Executed like the song "12 Days of Christmas"
i.e.
100m Run
2 Bar Muscle-Ups, 100m Run
3 Push Press, 2 Bar Muscle-Ups. 100m Run
etc etc...

Open

12 Days of Christmas (Time)

For Time:

100 meter Run
2 Bar Muscle-Ups
3 Push Press (115/80)
4 Hang Squat Cleans (115/80)
5 Deadlifts (115/80)
6 DB Snatch (50/35)
7 Pull-Ups
8 Burpees
9 KB Swings (53/35)
10 Wallballs (20/14)
11 Box Jumps (24/20)
1200 meter Row

Executed like the song "12 Days of Christmas"
i.e.
100m Run
2 Bar Muscle-Ups, 100m Run
3 Push Press, 2 Bar Muscle-Ups. 100m Run
etc etc...

Whiteboard:

Tuesday, December 24, 2019

Male Clients