(240) 317-5303

Monday, 1/7

WOD:
For Time:
50 Cal Row
50 Overhead Squats (95/65)
50 Burpees
50 Hang Cleans (95/65)
50 GHD/Ab-Mat Sit-Ups
**30 Minute Cap**
 
L2: Barbell 75/55
L1: Scale as necessary

Saturday, 1/5

WOD:
Teams of 3 (30 Minute Time Cap)
3 Rounds: 
60 Kipping Handstand Push-ups
20 Bar Muscle-ups
Directly Into…
30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)
 
L2: Pike Push Up & Jumping BMU & Scale C&J Weight
L1: Scale as necessary

Friday, 1/4

WOD:
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)
 
L2: Barbell 75/55
L1: Scale as necessary
 
Cash-Out:
2 Min Max GHD/Ab-Mat Sit Ups

Thursday, 1/3

WOD:
AMRAP 25 w/ Partner                          
20/15 Cal Air Bike/Row                                                                 
10 Push Press (75/55)       
20 Air Squats                       
10 Box Jumps (24/20)                   
20 Ab Mat Sit-Ups             
*Partners Alternate Movements    
 
L2: Push Press 65/45
L1: Scale as necessary

Wednesday, 1/2

Skill: Clean Complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

WOD:
AMRAP 3:
10/7 Cal Air Bike/Row
9 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
10/7 Cal Air Bike/Row
7 Hang Squat Cleans (115/75)
Rest 3 Minutes
AMRAP 3:
10/7 Cal Air Bike/Row
5 Squat Cleans (135/95)
 
L2: P Clean (75/55) (95/65) (115/75)
L1: Scale as necessary

Monday, 12/31

WOD:
“OPEN 18.3ish”                    
2 RFT                                    
50 DU’s                             
20 OHS (115/75)                                
50 DU’s                             
6 Ring MU’s                        
50 DU’s                               
20 DB Snatches (50/35)                               
50 DU’s                              
6 Bar MU’s                         
*Time Cap 16 Min

L2: 1.5:1 SU & OHS 95/65 & Ring Row/Ring Dip & DB Snatch 35/25 & Jumping BMU
L1: Scale as necessary

Saturday, 12/29

WOD:

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (155/105)
800 Meter Run
15 Power Cleans (155/105)
400 Meter Run
30 Toes to Bar

 

L2: Knees to Chest & P Cleans 135/95

L1: Scale as necessary

Friday, 12/28

WOD:

3 RFT:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

 

L2: WB 14/10 & DB Snatch 35/25

L1: Scale as necessary

Thursday, 12/27

Strength:

Overhead Squat

3 X 5 (Building)

 

WOD:

AMRAP 12:

5 Strict Handstand Pushups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

 

L2: Pike Push Up & Barbell 75/55

L1: Scale as necessary