The High Voltage Weekly; December 8-14
It’s High Voltage Holiday Party week!
We’re as excited as everyone getting ready for this Saturday’s festivities shenanigans & thomasfoolery.
Party starts at 8pm awards at 9:30pm and 10pm the party kicks into high gear!
Friends & family are always welcome!
We’ll have drinks & food but of course if you have a favorite dish or drink you’d like to share with the whole class please bring it!
A1. Front Squat + Split Jerk rest 20 seconds
Fitness: 3x Front Squat +3x Push Press
2x Front Squat + 1x Split Jerk
A2. Hollow Rock x20 seconds
B. 6 rounds for time;
12x Wall ball
10x Pull Ups
Fitness; Ring Row
Performance: As many CtB as possible each set then move to chin over bar
Sport; CtB + Unbroken Sets [and if you can do that use a 30/20]
MAP: 7:30am [Max Aerobic Power]
6 min on 2 min off x4
1&3: Row 150m + 8x Burpees + 4x V-Ups
2&4: 12x KB Swings +8x Wall Ball + 4x Pull Ups
Fitness Only [6:30pm]
Skill; Deadlift 4×5 reps 2020
WOD: 4 rounds 1 min per station rest 1 min after all 3 stations are complete
1. Hand Release Push Ups
2. Sit Ups
3. Row for Cal
A. 12 min Every 2 min
Fitness x5; 2020
Performance x3 touch & go
Sport; 1.1.1; rest 5-10 sec between reps
B. Every minute on the minute for 12 min;
Score is total reps combined
Looking for high output at each station
1. 30 seconds of Burpee Box Jump Over
P/S: 24/20″ can be step over
2. 30 seconds max Dips;
Fitness; Hand Release Push Ups
Performance: Static or Ring
Sport; Ring Dips
3. 30 seconds of Rowing for Cal