Tuesday 12/31
Strength Back Squat
5 reps @ 65%
2min rest
5 reps @ 75%
2min rest
5+reps @ 85%
WOD
10min AMRAP
8 DBx2 hang power cleans
18 DBx2 lunges
RX: (50/35)
L2: (35/25)
L1: (25/20)
Strength Back Squat
5 reps @ 65%
2min rest
5 reps @ 75%
2min rest
5+reps @ 85%
WOD
10min AMRAP
8 DBx2 hang power cleans
18 DBx2 lunges
RX: (50/35)
L2: (35/25)
L1: (25/20)
Skill
Power Snatch
15:00
Build to a heavy 1 rep
WOD
30 Power Snatches
@75% of the days heavy 1 rep
Partner WOD
“Hang in there Partner”
EMOM 20
5 Thrusters (95/65)
5 Burpees
*While working, other partner hangs from bar, if partner off bar all work stops.
L2: (75/55)
L1: (45/35)
Strength Strict Press
(Deload week)
5 reps @ 40%
2min rest
5 reps @ 50%
2min rest
5 reps @ 60%
Strength Deadlift
5 reps @ 40%
2min rest
5 reps @ 50%
2min rest
5 reps @ 60%
Cash Out
Max Cal Bike in 1min
WOD
8 Rounds for Time
8 reps of all movements
Push ups
Box jumps
Double unders
Burpees
Mountain Climbers
Air squats
Sit ups
Lunges
SCALED: scale any movements as needed to complete 8 reps without failure
CLOSED
HAPPY CHRISTMAS!
WOD
Benchmark
DT
5RFT
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
L2: (135/95)
L1: (115/75)
Strength Back Squat
(Deload week)
5 reps @ 40%
2min rest
5 reps @ 50%
2min rest
5 reps @ 60%
WOD
1k Row
Then
30-20-10
Wallballs (20/14)
Pullups
L2: (14/10) Ring Rows
L1: scale as needed
OPEN 15.1
AMRAP 9
15 Toes to Bar
10 Deadlift (115/75)
5 Snatch (115/75)
Then
9:00-15:00
Build to 1 rep max Clean & Jerk
Scaled:
Hang knee raises
(85/55)
Masters
Toes to bar
(85/55)
Teen
Toes to bar
(85/55)
Skill Practice
Ring Muscle Up
Ring Rows
Strict Chest to Bar/Ring
Ring Dips
Box Dips
Strict/Kipping Ring Muscle Ups
6min AMRAP
1,2,3,4….
Increasing reps of
Chest to Bar
Burpee to Target
L2: Jumping chest to bar
L1: Ring Row