Before every Session this month, 400 meter run / 500 Meter Row

3 Cindy( GGG)

5 Pull-ups

10 Pushups

15 Squats

20 minutes of Work

Saturday 20231230

Push Ups 15.15.15.15

Chaos

As many rounds as possible in 10 minutes of:
10 thrusters
10 bar-facing burpees

Friday 20231229

Bench For load:
3-3-3-3-3-3
After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible for 10 calories

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

For time:
2,000-meter row
30 hang cleans   115/105

Tuesday 20231226

Run 1 mile

Push Ups 5.15.10.10

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

Run 1 mile

Push Ups 5.10.5.10

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

6 rounds for time:
10 push press
9  deadlift

Push Ups 20.5.5.5

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

Deadlift 5.5.5.5.5 increase Weight each round.

Push Ups 15.10.15.5

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

Wod

15 minutes of:
Row 250 meters
25 Push-ups

Push Ups 10.20.10.08

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

Power Clean

12 Sets x 3 Reps (60-75%)

Push Ups 8.15.8.8

execute for 2 rounds

Rest no less than 30 seconds | No more than 1 minute

For Load:

5 Back Squats (50%)

3 Back Squats (60%)

1 Back Squats (70%)