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

WOD:
25 min to complete:
- 50 Cal Row
- 50 HSPU
- 50 SDLHP (65/95)
- 50 T2B
- Max Rep Ring MU (scale: BMU or strict pull ups)

Score is the total number of MU (or pull ups) completed.

STRENGTH:
10 min EMOM 1 rep Squat Snatch

WOD:
12 min AMRAP:
Ascending ladder 3/3, 6/6, 9/9…
- Squat Snatch (85/125)
- C2B

STRENGTH:
Back Squat: 15-12-9-6

WOD:
15 min AMRAP:
Ascending ladder 5/5, 10/10, 15/15, 20/20…
- Wall Ball (14/20)
- Burpee BJ Over (20/24)

STRENGTH:
5-5-4-4-3-3 Strict pull-ups

WOD:
For Time:
- 5 Rope Climbs
- 15 Snatch (95/135)
- 15 Clean & Jerks (95/135)

WOD:
7 min AMRAP:
- 50 DU (Scale: 100 singles)
- 15 Rig Touch Burgees

4 min Rest

7 min AMRAP:
- 40 Cal Row
- 15 Box Jump (20/24)

4 min Rest

7 min AMRAP:
- 200m Run
- 15 Ab mat sit ups

STRENGTH:
20 min E2MOM:
- 5 Front Squats
- 5 Jerks

WOD:
6 min AMRAP:
- 7 Thrusters 75/115
- 7 C2B