12.24.21 FRIDAY “12 DAYS OF XMAS”
***Classes at 6am, 7:30am, 9am and 12pm ONLY TODAY***
1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups)
2 OHS…95/65 pounds
3 Hang Squat Snatch…95/65 pounds
4 Hang Snatch…95/65 pounds
5 Muscle Snatch…95/65 pounds
6 Box Jumps…24/20″ box
7 Pull Ups
9 WB Sit Ups…20/14 pounds
10 High Wall Balls…20/14 pounds… 12/10 feet
11 KB Swings…70/53 pounds
(Time Cap 30min)
*Start with 1 (the first day of Christmas aka 1 Muscle Up aka partridge in a pear tree) and work your way to day 12 (400 meter run…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 Muscle Up, 2 OHS, 1 Muscle Up, 3 Hang Squat Snatch, 2 OHS, 1 Muscle Up…etc.
***This workout is at the request of your fellow Explodians…thank them:). It is capped off at 30min and has a lot of organization involved. If time is an issue for you, please come to the gym sooner.
Merry Christmas Everyone!!