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
1 Comment
Seen by 121
Like
Comment

Friday, 12/17/21

WOD

16 Minute AMRAP:
4 Wall Walks
8 Toes to Bar
12 Dumbbell Snatches (50#/35#)

Thursday, 12/16/21

WOD

For Time :
0.25 Mile Bike
20 Air Squats
0.25 Mile Bike
19 Air Squats
0.25 Mile Bike
18 Air Squats
…
0.25 Mile Bike
1 Air Squat
*35 Minute Time Cap

Wednesday, 12/15/21

WOD

On the 3:00 x 7 Rounds:
400 Meter Run
12 Chest to Bar Pull Ups

Tuesday, 12/14/21

WOD

From 0:00 – 10:00
10 Minute AMRAP:
1 Burpee Box Jump (24″/20″)
1 Push Jerk (115#/85#)
2 Burpee Box Jumps (24″/20″)
2 Push Jerks (115#/85#)
3 Burpee Box Jumps (24″/20″)
3 Push Jerks (115#/85#)
*Add 1 Rep Per Round

From 10:00 – 18:00
Build to Heavy Single Push Jerk

1Wylie Rolon
Seen by 17
Like
Comment

Monday, 12/13/21

WOD

For Time:
30 Power Snatches (135#/95#)
2,000 Meter Row
100 Wall Balls (20#/14#)