WORKOUT OF THE DAY, DECEMBER 21ST 2018
Published December 20, 2018
UPDATED HOLIDAY HOURS: Sunday December 23rd 8-10am Open Gym (This is only for THIS SUNDAY), December 24th 6, 7, 8am Classes, 9-10:30am Open Gym. December 25th - Closed. December 31st 7am and 8am Classes, 9-10am Open Gym Only. Jan 1st - Closed. Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo!
3 Rounds: (15 Min Cap)
24/17 Calorie Row
18 Alternating Dumbbell Snatches
15 Lateral Burpees over DB or Bar
Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35
3 "Giant Sets":
8 Bench Press Repetitions (Build up in load)
Max Strict Chest to Bar Pull-Ups
20 Weighted Sit-Ups
Rest as needed.
OPTIONAL OLY WORK:
On the Minute x 10:
1 Push Jerk
1 Split Jerk
All repetitions are taken from the rack.
Percentages are based off best 1RM Split Jerk.
Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%
Set #5 - 70%
Sets #6-10 (5 Sets) - Build to a heavy complex for the day.