REMINDER:
HOLIDAY HOURS THIS WEEK
CHRISTMAS EVE -10:00AM ONLY
CHRISTMAS DAY – CLOSED
ALL I WANT FOR CHRISTMAS IS… ABS!
3 rounds
15 GHD Sit Ups
15 hollow rocks
rest 2 min
Accumulate 2 min in Hollow Hold
PUMP FAKE
10-9-8-7-6-5-4-3-2-1:
Strict Chin-ups or Pull-ups
Dumbbell Bench Press (50’s/35’s)
After Each Set:
:30 Farmers HOLD (53’s/35’s)
*Score = Time it takes to complete the workout
[Time Cap= 25 Minutes]
T1: Modify to ring rows or similar
T2: As Written
T3: Men: First two sets of pull ups unbroken and 70 lb KBs/Ladies: First two sets of pull ups in 2 sets each and 53 lb KBs
EXTRA:
5 rounds
10 GHD Sit Ups
15 hollow rocks
rest 3 min
Accumulate 2 min in Hollow Hold
OR
4 sets
12 Landmine Rows
250 m row
Rest 1-2 min
Post load used for Landmine rows in comments.
Add 4 sets of unscored straight arm lat pull downs for extra extra work