Christmas/holiday party is tonight at Andi and Darren’s, 6pm till you drop. Dress up and bring your dish and drink of choice. See you all there! (Oh, heads up, Hero WOD Sunday)
12 days of Christmas workout is Tuesday December 12th, make sure to wear your ugliest sweater
Gymnastics
Ring series
5 sets
10min EMOM alt minute
2 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up
2 strict handstand push ups, 4 kipping handstand push ups, 2 strict handstand push ups (add deficit if needed)
Accumulate 2min of paralette L-sit hold
Perform 10 ring muscle up in the harness
Weightlifting
Snatch, clean and jerk skills primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: For the snatch, clean and jerk, don’t max out, 90% of 1RM top. It’s important to keep it under your max, train the body below maxes and reinforce good mechanics
Push press
5-5-5
Acc work
Pendlay row (fixed weight)
5-5-5
Stiff leg deadlift (SLDL, fixed weight)
5-5-5
Firebreathers
6 rounds for time:
400m run
10 push ups
10 pistols
10 kettlebell swings 70/53
**If you have a weight vest, wear it**
Note: S#!% just for got real!!
Who’s in for the Trifecta today?
