Friday, 12/31/21
WOD
21 Minute AMRAP:
21 Box Jump Overs (24”/20”)
21 Wall Balls (20#/14#)
21 Handstand Push Ups
21 Single Arm Dumbbell Hang Clean and Jerks (50#/35#)
Thursday, 12/30/21
Partner WOD
25 Minute AMRAP:
30 Ab Mat Sit Ups
300’ Farmers Carry (50#/35#)’s
*Switch After Partner Completes 600m Run
Wednesday, 12/29/21
WOD
5 Rounds:
30/24 Calorie Row
1 Round of DT
*Rest 2:00 Between Rounds
Round 1: (185#/135#)
Round 2: (165#/115#)
Round 3: (155#/105#)
Round 4: (135#/95#)
Round 5: (115#/85#)
Tuesday, 12/28/21
Strength
On the 2:00 for 5 Sets:
10-8-6-4-2
Barbell Thrusters
*Increase Weight Each Set
WOD
For Time:
30 Dumbbell Thrusters (50#/35#)
50/40 Calorie Echo Bike
150 Double Unders
Monday, 12/27/21
Strength
Build to a Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
WOD
9 Minute AMRAP:
3-6-9-12 Etc…
Hang Power Snatches (75#/55#)
Burpee Pull Ups
Thursday, 12/23/21
WOD
“12 Days of Christmas”
For Time:
1 Thruster (135#/95#)
2 Hang Power Cleans (135#/95#)
3 Deadlifts (135#/95#)
4 Burpees
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53#/35#)
10 AbMat Sit-Ups
11 Wall Balls (20#/14#)
12 Calorie Bike
Wednesday, 12/22/21
WOD
For Time:
5k Row
100 Single Dumbbell Box Step Ups (24”/20”)(50#/35#)
Tuesday, 12/21/21
WOD
5 Rounds For Time:
15/12 Calorie Bike
10 Burpees to Bar
Strength
Back Squat
Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM
Monday, 12/20/21
WOD
For Time:
“Annie Meets DT”
50-40-30-20-10
Double Unders
Ab Mat Sit-ups
*1 Round of DT After Each Round
DT= 12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead
(155#/105#)
10Jodi Hierholzer, Tara Irizarry and 8 others
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Friday, 12/17/21
WOD
16 Minute AMRAP:
4 Wall Walks
8 Toes to Bar
12 Dumbbell Snatches (50#/35#)