Wednesday December 22
At gym wod
6:30-9 am
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips
♀ 165 lb. ♂ 245 lb.
Scale:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.
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See AllAt gym wod 6:30-9 am Scaling: Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes. For time: 45 snatches ♀ 95 lb.
30
At gym wod 8-9 am For time: 20 back squats 40 toes-to-bars 60/40-calorie row ♀ 125 lb ♂ 185 lb Scale: For time: 15 back squats 30 hanging knee raises 45/30-calorie row ♀ 55 lb ♂ 75 lb
120
At gym wod 6:30-9 am Complete as many rounds as possible in 10 minutes of: 5 burpees 1 rope climb, lying to standing 30 single-unders scale: 5-7 rounds
60