Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym.
Conditioning†:
15-12-9-6-3 rep rounds of:
Hang power cleans (135/93)
10/8 Calories rowed
Overhead squats (135/93)
10/8 Calories biked
For time
(20:00 cap)
Flow: 15 HPC, 10/8 cals, 15 OHS, 10/8 cals ⇒ 12 HPC, 10/8 cals, 12 OHS, 10/8 cals…continued through the round of 3.
†Levels:
- Intermediate/70+ Advanced: Same rep scheme, (115/78)
- Beginner/70+ Scaled: 12-9-7-5-3 rep rounds, (95/63)
Post results and experiences in the comments
17:49 adv-rx
All HPC UB.
All OHS UB except for the round of 12 (8,4)
14:32 Adv Rx
All lifts UB
20:16 RX
Had to break up OHS into 3 sets on rd 15 & 12
Was 3 cals into last row & then capped.
19:32rx
15:02 Adv. Rx
All OHS UB
Intentionally broke 15 and 12 round of HPC into two sets each.
Push harder on row and bike next time. Rowed 1000-1200, biked 65-72 rpm
Did this one in open gym!
19:53 beginner #’s!!
16:08 scaled.. did 85lbs
Full reps on everything. Unbroken on ohs, broke up set of 15 HPC 10/ 5.