Monday 12/27

“Strength”

Every :90 x 8
1 Power Snatch + 1 OHS
Build in weight

“Conditioning”

16min EMOM
Min 1: 5-8 RMU or BMU
Min 2: 15 Goblet Squats (70/53)
Min 3: 15/12 Cal Bike
Min 4: Rest

Silver: Ast. MU/Jumping Box MU
Bronze: Seated PU/ (10/8) Cal Bike

 

Tuesday 12/28

“Strength”

E2MOMx3
2 Deadlift @ 90%
*Spend 10 minutes warming up to 90%

“Conditioning”

E3MOM For 15:00
20 Russian KBS (70/53)
25ft. Handstand Walk

Silver: (53/44), 1-2 Wall Walks
Bronze: (35/25), 25/25 Alt. Plank Shoulder Taps

 

Wednesday 12/29

“Conditioning”

Partner Wod – Trade Rounds
8min AMRAP
5 Chest To Bar
10 Box Jumps (24./20)

Rest 3:00

8min AMRAP
8 TTB
10 Burpee Box Jump Overs (24/20)

Rest 3:00

8min AMRAP
10 Ring Rows
10 Box Step-Overs (24/20)

 

Thursday 12/30

“Strength”

E2MOM x 3
2 Bench Press @ 90%
*Spend 10 minutes warming up to 90%

“Conditioning”

Consecutive Tabatas
Push-Ups
Suitcase Alt. Reverse Lunges (35/25lb)
Sit-Ups
*Complete one full tabata
before moving to the next movement.
*Tabata = 8x:20on/:10off

 

Friday 12/31

“Conditioning”

27-21-15-9
Row Calorie
Thruster (95/65)

“Strength” (Post WOD)
Every :90×6
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Build in weight

 

Saturday 1/1

“Conditioning”

Teams of 2 trade as needed
For Time: – Cap 40min
120ft Overhead PLate Lunge
110 DU
100 situps
90 Cal Row
8rds cindy
70 DU
60 burpees
50 cal bike
4rds cindy
30 KBS
200m run
1 forward roll
HAPPY NEW YEAR!

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