12-20-21

Power Cleans
10@35/45%
5@55/65%

20′ AMRAP
20/15 cal Bike
200m Run
20 Bench Press 115/75
5 Power Cleans
3 Hang Power Cleans

12-17-21

Strict Press
10@35/45/55%
2 Attempts at 5RM

18′ AMRAP
400m Run
25 Abmat Sit Ups
10 Pushups
10 Lunge Step/Back 40/25

12-16-21

19′ AMRAP – Team of 2
Row for Meters
*Every 2 Minutes, One Partner = 5 Goblet Squats

12-15-21

4 Rounds:
10 Bicep Curls
20 Bent Over Rows
20 Flutter Kicks

WOD: 15′ AMRAP
10 CG Bench 135/85
5 DB Thrusters 50/30
30 DU

12-14-21

Backsquats:
10@35%
5 Goblet Squats 53/35
8@45%
5 Goblet Squats
6@55/65%

WOD: For Time:
40 KB Swings American 53/35
200m Run
30 KB Swings
400m Run
20 KB Swings
600m Run
10 KB Swings
Cash Out – 20 Burpees

12-13-21

Power Snatch – Skill Work & Percentages

WOD: For Time:
1000/900m Row Buy In
Then, 5 Rounds:
5 Snatch Grip Deadlifts
5 Burpee Over the Bar
15 Toes to Bar
3 Power Cleans

12-10-21

Strict Press:
10@35/45%
5@55%

8′ AMRAP:
2-4-6-8-10……
Hang Clean @ 55% Strict Press #
Push Press
10 Plank Hold Side Steps

12-09-21

WOD: 3 Rounds 5′ EMOM
0-5′: Row 500m
5-10′: Run 400m
10′-15′: 2′ of Burpees

12-08-21

NFT 6-8 Rounds
5 CG Bench (work to heavy 5)
15 Medball Abmat Sit Ups
10 Russian KB Swings

12-07-21

Sumo Deadlifts
10@35/45/55/65%

Karen
150 Wallballs 20/14