Gym Opens at 9:30am – Happy New Year

A.1

5 Rounds
5 Back Squats
10(e) Goblet Cossack Squat

A.2

4 x 4:00 AMRAP
3 Hang Power Clean
6 Shoulder to OH
9 Lateral Burpees
12 Pull Ups
Rest 2:00
RX:#95/#65

Post loads and rounds to comments.

In Teams fo 2:

15:00 AMRAP
5 Hand Release Push Ups
10 Alternating Lunges
15 Up Downs (No Push Up Burpee)
P.1 completes a full round while P.2 completes Max Cal Row. Once P.1 has completed a full round, partners will switch.
(score =Calories)

150 Power Snatches #75/#55

3 Rounds
Run 800M
60 Sit Ups
20 Front Squats #155/#105

Post partners and scores to comments.

A.1

5 Rounds
3 Bench Press
10 DB Hex Press

A.2

10 Rounds
9 Thrusters #95/#65
35 Double Unders/Plate Hops
(20:00 Cap)

Post loads and times to comments.

A.1

5 Rounds
3 Deadlift
8(e) Single Leg Banded DB RDL

A.2

Every 2:00 x 6 (12:00)
Complete assigned reps of Hang Cleans then row Max Calories
Round 1=12
Round 2=10
Round 3= 8
Round 4=6
Rounds 5=4
Round 6=2
RX:#135/#95
Score = Cals on Rower

A.3

Accumulate 1:00 L-Sit

Post loads and calories to comments.

A.1

5 Rounds
3 Press
10(e) 1/2 Kneeling SA Arnold Press

A.2

10 Rounds
1:00 Minute Row
1:00 Burpees

Post loads and scored to comments.