12/29/21
WOD
21-15-9 reps for time of:
Dumbbell Snatches, 50/35-lbs.
Burpees over the Dumbbell
Dumbbell Push Press, 50/35-lbs.
Toes to Bar
*Single DB for Snatches, Double DB for Push Press.
12/28/21
WOD
7 sets for Load of:
2 Deadlifts
1 Power Clean
2 Front Squats
10 minute AMRAP of:
25 Deadlifts, 115/75
20 Hang Power Cleans, 115/75
15 Push Jerks, 115/75
12/27/21
WOD
For time:
20 Squats
20 Push-ups
20 Pull-ups
20 Sit-ups
40 Squats
40 Push-ups
40 Pull-ups
40 Sit-ups
60 Squats
60 Push-ups
60 Pull-ups
60 Sit-ups
12/26/21
WOD
Rest Day
12/25/21
WOD
No Class
12/24/21
WOD
No Class
12/23/21
WOD
No Class
DON’T MISS THE UGLY SWEATER WOD! WEAR YOUR UGLIEST HOLIDAY SWEATERS TO THE WORKOUT THIS WEDNESDAY AT 10AM!
12/22/21
WOD
“12 Days of Christmas”
For time:
1 Wall-Walk
2 Thrusters, 135/95-lbs.
3 Pull-ups
4 Dumbbell Snatches, 50/35-lbs.
5 Toes to Bar
6 Power Cleans, 135/95-lbs.
7 Push-ups
8 Kettlebell Swings, 53/35-lbs.
9 Wall-balls, 20/14-lbs.
10 Push Press, 50/35-lbs. (5R/5L)
11 Deadlift, 135/95-lbs.
12 Calorie Row
*Complete in the style of the song, “12 Days of Christmas”
DON’T MISS THE UGLY SWEATER WOD! WEAR YOUR UGLIEST HOLIDAY SWEATERS TO THE WORKOUT THIS WEDNESDAY AT 10AM!
12/21/21
WOD
EMOTM for 30 minutes:
1: Power Clean and Jerk, 4 reps
2: Power Snatch, 2 reps
3: 50 Double-unders
DON’T MISS THE UGLY SWEATER WOD! WEAR YOUR UGLIEST HOLIDAY SWEATERS TO THE WORKOUT THIS WEDNESDAY AT 10AM!
12/20/21
WOD
20 minute AMRAP
with a Partner:
A: 1 round of "Cindy"
B: Row for Max Calories
*Switch after each round of "Cindy".
*Score is Reps of Cindy + Calories.