Weekly Warm-Up: 10 min. AMRAP
+ Today's Warm-up Movements
*Samson Lunges x 20
*Single Arm KB Press x 10 each
OPTION #1: (see other post for option 2)
A. 10 minutes:
Review and practice all movement standards for H.O WOD #5
B. H.O. #5
“Three Wise Men” (see movement standards below)
0:00 - 4:00 AMRAP
10 Dumbbell Ground to Overhead (50/35) Scaled (35/20)
10 Kettlebell swings (50/35) Scaled (35/20)
4:00 - 6:00
6:00 - 10:00 AMRAP
10 Power Cleans (95/65) Scaled (75/45)
20 Pull-ups Scaled: Jumping Pull-ups
10:00 - 12:00
12:00 - 16:00
15 Box Overs (24/20) Scaled (20/14)
30 Wall Balls (20/14) Scaled (14/10)
Quad Smash x 2:00 each
5 Way Shoulders x 1:00 each
**Holiday Open WOD #4 scores must be submitted by Thursday 12/19 at 7pm to count!
**Holiday Open WOD #5 scores must be submitted by Tuesday 12/24 at 9am.
Monday 12/23 Normal classes
Tuesday 12/24 8:00am only
Wednesday 12/25 closed- MERRY CHRISTMAS!
Thursday 12/26 closed
Friday 12/27- Monday 12/30 Normal classes
Tuesday 12/31 7:00am + 9:00am only
Wednesday 1/1 closed- HAPPY NEW YEAR!
H.O. WOD #5 STANDARDS:
Score is total reps for the 3 AMRAP’s.
Any rep finished after the allotted time ends will not be counted.
Age 50+ can count scaled WOD as RX.
Dumbbell Ground to Overhead
Rep must start by touching the ground
Rep is complete when weight is securely overhead with the elbow extended and hips fully extended
Hand not on the weight cannot touch leg or hip
Bar starts on the floor
Bar must have one continuous motion to the chest
If any body part other than the feet touch the ground, the rep does not count
Elbows must be in front of the bar for the rep to count
Start on one side of the box
The rep is complete when both feet come over the top of the box and touch the ground on the opposite side
Feet cannot go around the side of the box
Hips do not need to extend fully in order for the rep to count
Hips must come below knees in order to start the rep
Hips must extend fully at the top of the rep
Medicine ball must clearly be above the 10’ mark for men and 9’ for women
If the ball does not go above the mark, the rep does not count and must be redone
If hips do not come below knees, the rep does not count and must be redone