Wednesday, 12/30
December 29, 2020
New Year’s Day 2021, 1/1
December 31, 2020
Warm Up
3 Rounds
15 Band Good Mornings
5 Hanging Scap Retractions
10 Alt Cossack Lunges
5 Planks to Squat
Prep: (10 Minutes)
1×10 DB Deadlifts (light)+5 Kip Swings+10 Alt Rev Lunge+:30 HS Hold
1 min Bike/Row (easy)
1×5 Burpees+5 Kip Swings+6 Alt Pistols+ 6 Single Arm DB Hang Clean & Jerks
:30 Bike/Row (moderate)
1×3 Burpee DL + 3-5 Pull Ups + 3 HSPU
:30 Bike/Row (sprint)
Met Con
“THE 2020 EXTRAVAGANZA”
For Time (30 min cap):
10 Burpee Deadlifts (50s/35s)
15 Pull Ups
10 Burpee Deadlifts
15 Pull Ups
20 Alt Pistols
10 Burpee Deadlifts
15 Pull Ups
20 Alt Pistols
25/20 Calories Bike/Row
10 Burpee Deadlifts
15 Pull Ups
20 Alt Pistols
25/20 Calories
30 Single Arm DB Hang Clean & Jerks (50/35)(15/side)
10 Burpee Deadlifts
15 Pull Ups
20 Alt Pistols
25/20 Calories Bike/Row
30 Single Arm DB Hang Clean & Jerks
35 Handstand Push Ups
Score by time (30:00+:01 for any rep not completed)
Finished. Happy New Year!
