STRENGTH:
3-3-3 Strict Press
3-3-3 Push Press
3-3-3 Push Jerk

WOD:
8 min AMRAP:
- 8 HSPU (Male Comp: 8 Strict HSPU, Female Comp: 2 strict 6 kipping)
- 60 DU

WOD:
“Elizabeth”

For Time:
21-15-9
- Squat Clean (95/135)
- Ring Dip (scale: box dip)

Post WOD: 3-3-3-3 Front Squat

STRENGTH:
12 min to find a heavy hang squat clean triple

WOD:
18 min AMRAP:
- 8 Hang Clean (105/155)
- 30 WB (14/20)
- 15 Bar Over Facing Burpees
1 min rest

STRENGTH:
8 min EMOM 2 rep touch n' go Power Snatch

WOD:
12 min AMRAP:
- 5 Ring Muscle Up + 1 RD
- 5 Strict HSPU
- 10 Kipping HSPU
- 10 Power Snatch (95/135)

Scaled:
12 min AMRAP:
- 10 Ring Dips
- 10 Pull Ups
- 10 Power Snatch

Partner WOD:

25 min AMRAP:
10 T2B – Person 1
200m Run – Person 2
50 DU – Person 1
20 Walking OH Plate lunges 25/45 – Person 2 (each step = 1 rep)
10 Plate Burpees 25/45 – Person 1

10 T2B – Person 2
200m Run – Person 1
50 DU – Person 2
20 Walking OH Plate lunges 25/45 – Person 1 (each step = 1 rep)
10 Plate Burpees 25/45 – Person 2

...continue in this pattern.

Everyone must tag hands between ALL transitions.

STRENGTH:

Back Squat 5-4-3

WOD:
3 RFT:
- 15 C2B
- 20 Pull-ups
- 15 Overhead Squats (65/95)
- 20 Front Squats (65/95)

WOD:
14 min AMRAP:
- 21 BJ (20/24)
- 15 DL (75/115)
- 9 Push Press (75/115)

Post WOD: 8-8-5-5 DL

8 min EMOM: 1 Cluster

WOD:
10 min AMRAP:
- 15 C2B
- 15 Thruster (65/95)

i1uvit Holiday Schedule:

We will be CLOSED tomorrow, Saturday 12/24 for Christmas Eve. There will be no Free Class or Open Gym tomorrow.

We will then be on a slightly reduced schedule between Christmas & New Years: No 7 AM's or 5:00/5:30 PM's from Mon 12/26 - Thurs 12/29, all other classes and independent open gyms are as scheduled. Friday 12/30 we are back on our normal schedule.

WOD:
For Time:
150 Burpee BJ Over (20/24)

Post WOD: 50 V-ups and 50 Ab mat sit ups

WOD:
5 min max rep: Ring MU
2 min rotation
5 min max rep: Squat Clean (115/175)
2 min rotation
5 min max rep: Cal Row
2 min rotation
5 min max rep: Rope Climb (Scale: anchored rope climb)

STRENGTH:
Push Press 5-5-5-5-5

WOD:
15 min AMRAP:
5 Strict Pull Up
10 HSPU
15 T2B

STRENGTH:
Overhead Squat: 8-6-5-4-3-2 (out of the rack)

WOD:
For 12 min:
0:00-4:00:
600m Row
Max Rep OH Squats 95/135
4:00-8:00:
150 DU (Scale: 75 DU or 200 singles)
Max Rep Squat Snatch 95/135
8:00-12:00
30 Burpees
Max Rep Power Snatch 95/135

*Score is total number of OH squats, squat and power snatches completed.

STRENGTH:
Deadlift: 18-15-12-9-6

WOD:
For Time:
7-9-11
- Bar Over Facing Burpees
- Power Clean Rx: (Rx: 105/155) (Comp: 135/205)
- Bar MU

*12 min TC

WOD:
30 min EMOM:
1st min: 50 DU
2nd min: 5 Front Squats
3rd min: 5-10 Ring Dips
...

WOD:
10 Rounds:
:30 seconds max rep split squat jumps
:30 seconds rest
:30 seconds max distance handstand walk (scale: bear crawl)
:30 seconds rest

*Score: total max reps

Post WOD: 3-3-3-3 Strict Press