Bench Press E3MOM
10 – 20 – 5 – 15 – 5
“Reindeer Racing” by DB
6min AMRAP:
600m Run, Row or 1.5k Bike
Then
12 Dumbbell Snatch Left Arm 50/35 MRX 35/20
12 WallBall Sit-ups 20/14lbs MRX 20/10
12 Dumbbell Snatch Right Arm
12 Dumbbell Push-Ups (1 arm on Dumbbell)
Rest 2min
4min AMRAP:
400m Run, Row or 1k Bike
Then
8 Dumbbell Snatch Left Arm
8 Wallball Sit-ups
8 Dumbbell Snatch Right Arm
8 Dumbbell Push-Ups (1 arm on Dumbbell)
Rest 2min
2min AMRAP:
200m Run, Row or 1k Bike
Then
4 Dumbbell Snatch Left Arm
4 Wallball Sit-ups
4 Dumbbell Snatch Right Arm
4 Dumbbell Push-Ups (1 arm on Dumbbell)
Chest & Core Development
2×10 DB/KB Bench
2×10 Evil Wheels
2×10 Banded Push-Ups
2×10 Band Pull-Aparts
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Christmas Holiday Schedule!
Thursday 12/23: Regular schedule, CFHSV Annual “12 Days of Christmas” WOD in all classes!
Friday 12/24: Classes at 7am, 8am and 9am only. We will NOT have childcare.
Saturday 12/25: closed — Merry Christmas CFHSV!
Sunday 12/26: closed
Monday 12/27 – Thursday 12/30: regular schedule
Friday 12/31: 7am, 8am, 9am only. We will not have childcare.
Sunday 1/1: closed — Happy New Year CFHSV!
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