December 2017
December 2017
Everyone loves thrusters and burpees
WARM UP: 3 X 100m Row 10 Squats 10 Push ups 10 Lunge to instep 10 Romanian DL with PVC SKILL: Clean Complex 5 Sets of 1 Clean DL + 2 Power Cleans @ 70% of 1RM Squat Clean WOD: 5 min AMRAP (15:00) 2:00 Calorie Row 12 Thrusters (135/95) ME Burpees to plate (45lb
Holiday Party at Paloma Blanca @11am
Class will be canceled come join the festivities!!!
Ooohhhh wallballs
WARM UP: Plyos 3 Rounds of: 5 Ring Row 5 Wall Squats 5 Burpees SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-4-5 of Strict Pull-up + CTB + Pull-up B. 3-4-5 of Chest to Bar + Pull-up + TTB WOD: For Time: 50 Wall Ball Shots (20/14) 15 Squat
Overhead
WARM UP: 2 rounds: 200 m row 10 BB GM 10 BB BSQ 10 BB Push Press 5 BB OHSQ 5 BB Snatch Balance 5 BB Hang Squat Snatch SKILL: 5:00 EMOM 5 Overhead Squat 5:00 EMOM 3 Snatch Balance 5:00 EMOM 1 Hang Squat Snatch WOD: 13:00 to Complete: 3:00 to Row for Calories
Work Rest
WARM UP: Plyos SKILL: Get into WOD WOD: Running Clock (28:00) 8:00 EMOM Power Clean + Squat Clean (2:00 rest) 8:00 AMRAP 25 Double Unders 10 Pull-ups 5 Slam Ball to Shoulder (70/50) (2:00 rest) For Time: (8:00) 600m Run 15 Burpee Box Jump Over (24/20”)
December 2017 Athlete of the Month
Congratulations to Miguel Ortiz for being selected as December 2017 Athlete of the Month. Miguel grew up being active his entire life and focused a lot of his time on boxing. After a long successful boxing career, he began looking for something new. Not long after he began his search he found a new home at Mission and
Cardio
WARM UP: :30 drills (x 2) Seal jumps Inch worm + NO push up Reach throughs Russian KBS Side Lunges Good Morning with plate (25/15) SKILL: Setup and get into WOD WOD: 30:00 EMOM (5 Rounds) M1: 15 Russian Kettlebell Swings (32/24kg) M2: 10 Box Jumps (30”) M3: 15 V-ups M4: 10 Deadlifts (185/125) M5:
