12-28-21

WU WOD:
5 Double DB Push Press x 3 Rounds
Then 3 Rounds:
5-4-3-2-1 DB Push Press
Pressed DB Walk to Next Row
1 Lap KB Farmer Carry
10 Walking Lunges

For Time:
500/450m Row
50 Abmat Situps
100 DU / 250 Singles
250/200m Row
50 Abmat Situps
100 DU / 250 Singles
500/450m Row

12-27-21

Warm Up WOD – 3 Rounds:
300m Row
10 Walking Lunges
15 Hanging Knee Raises
10 Push Ups

Squat Cleans
5@35/45/55%
2@65%

WOD: For Time:
10 Squat Cleans @ 65%
200m Run
5 Burpees Over the Bar
8 Squat Cleans
200m Run
5 Burpees over the Bar
6 Squat Cleans
200m Run
5 Burpees Over the Bar
4 Squat Cleans
200m Run
5 Burpees Over the Bar
2 Squat Cleans
200m Run
5 Burpees Over the Bar

12-23-21

Just a Bar – 3′ Cap
1-2-3-4-5-6-7-8-9-10
Hang Clean
Strict Press

Strict Press
5@45/55/65%
*5 Deadlifts after Each Set

WOD: 12′ AMRAP
35/30 Cal Row Buy In
Then,
5 DL @ 50%
35 DU / 100 Singles

12-22-21

4 Rounds
10 Bicep Curls
10 Double DB Rows
10 Side Flys

WOD: For Time:
21-18-15-12-9-6-3
Calorie Row
Burpee to Plate
Plate GTO 45/35

12-21-21

Front Squats
8@35/40/45/50/55%

15′ AMRAP
20 Wallballs 20/14
20 Abmat Sit Ups
25 DU / 75 singles

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