12/9/21

WOD

AMRAP 10:
30 Double Unders
15 Kettlebell Swings, 53/35-lbs.
30 Double Unders
15 Toes to Bar

Rest as needed.

AMRAP 10:
30 Double Unders
15 Dumbbell Snatches, 50/35-lbs.
30 Double Unders
15 Pull-ups

12/8/21

WOD

For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

12/7/21

WOD

7 rounds for time of:
10 burpees
20 sit-ups

*For the burpees, jump and touch a target that is at least 6 inches above your max reach.

Accessory:
3-5 sets of:
10-15 DB Bench or Floor Press
10-15 Single DB Rows/arm

12/6/21

WOD

Every 2:00 for 5 sets:
2 Squat Cleans
2 Split Jerks

14 minute AMRAP with a Partner of:
7 Power Cleans
7 Box Jump Overs, 24"/20"

12/5/21

WOD

Rest Day

12/4/21

WOD

“Artie”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95/65 lb.

12/3/21

WOD

EMOTM for 30 minutes:
1: Deadlift, 3 reps
2: Alt. between Max Bar Muscle-ups and Max Ring Muscle-ups
3: Rest

12/2/21

WOD

Front Squat 7 x 1

AMRAP in 10 minutes of:
25 Air Squats
15 Russian KB Swings
10 Wall-Balls
5 Kettlebell Swings

*Use a Heavy Kettlebell and Heavy Wall-Ball.

12/1/21

WOD

For time:
21 Burpee Box Jump Overs, 24"/20"
Run 800 meters
18 Burpee Box Jump Overs
Run 600 meters
15 Burpee Box Jump Overs
Run 400 meters

Cash out:
Max Effort 20 Calorie Air-bike

11/30/21

WOD

4 rounds EACH for time of:
Row 500 meters
155/105-lb. overhead squats, 10 reps

*Rest as needed between sets (3+ minutes)