Box Programming for Dec. 22-27, 2014
MERRY CHRISTMAS #CFPTYCOMMUNITY !!! COME GET YOUR CHRISTMAS SPECIAL ON THE 24th! SPECIAL SCHEDULE: OPEN BOX, 6:00-9:00AM and 11:00-5:00PM.
“20-Minute Work Capacity Test” on Friday. Look up results from last time!!
Monday, Dec. 22
Four Sets FOR TIMES of:
500 Meter Row
15 Deadlifts (225/155)
15 Handstand Push-Ups
Rest 4-5 minutes between sets
Tuesday, Dec. 23
A. Three sets, not for time, of:
10 meters Handstand Walk (sub with 5 Wall Climbs)
12-15 Box Jumps
B. Partners alternate to complete 10 sets each of:
15 Heavy Kettlebell Swings
100 Meter Run
Wednesday, Dec. 24
A CHRISTMAS SPECIAL BY COACH ALVARO LOPEZ
Thursday, Dec. 25
HAVE YOURSELF A MERRY CHRISTMAS!!! Rest up (mind and body) and come prepared for your “20-Minute Work Capacity Test” tomorrow!!
Friday, Dec. 26
A. In six sets or less, build to a 1RM Front Squat.
B. “20-Minute Work Capacity Test”
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
*Compare your results to last time!!
Saturday, Dec. 27
Come practice a skill or make up a missed WOD!!!
3.5km Run Parque Omar. Send an email to firstname.lastname@example.org with your times for 3.5km (starting right to left) and #burpees.
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