Happy Monday of CHRISTMAS week!!!!
Please NOTE full schedule of classes today (Monday). Class Times for 12/23 through 1/1 will be posted later today.
Partner Fundamentals WOD For Time: Complete all reps as a team of 2, split reps between partners anyway you choose. You may do the movements in ANY order and you MAY split the reps & movements up, but you must complete all movements before advancing to the run.
50 Power Cleans 95#/65#
200 Wall Balls 20#/14#
-Finish with a 400m Run as a team.
NOTE: We will be at the pool for a USAF hosted Spec Ops training workout so there will not be a 10am class today. Fort Myers Aquatic Center @ 9am for the Pool WOD!!!
Olympic Lifting Skills Day…”Skillz to pay the Billz”
800m Run Walk Warm-up As A Class
BEAR Complex: 2 Reps @ Each Weight (35 Minutes of Skills Work)
First 5 Sets: DL, HCLN, FSq, PP, BSq, PP
Next 5 Sets: PCLN, FSq, PJ, BSq, PJ
Next 5 Sets: PCLN & FSq or Just SqCLN, PJ or SJ, BSq, PJ or SJ
If you finish all sets continue working in sets of 2 reps at a “manageable” weight working on the movements that are your weakness until the time cap or 35 minutes is reached. Record Max Weight for One complete Bear Complex.
FINISH: 2 Minute AMRAP (Reps) Double Unders…record numbers.
We will be closed this Saturday but here are some great active recovery WOD’s for your weekend. Pick one of these and post your results to the Facebook page.
18 Minute EMOTM (use your the stop watch feature on your phone)
6 Push-ups, 6 Sit-ups, 6 Air Squats
Road Bike Ride – 20 Miles (no time component)
Trail / MTB Ride – 10 Miles (no time component)
5k Run – (no time component)
1500m Swim – (no time component)
4000m Row – (no time component)
In honor of our USAF Spec Ops recruits.