Sunday, December 18, 2022

WODs 221218 - 221224

 12/18-12/24


Monday

Strength

15 minutes to establish a 1RM Thruster

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (55/35)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups


Tuesday

Every 3 minutes for 30 minutes (10 sets)

2 Power Cleans

2 Front Squats

30 Double Unders

Increase weight on each set. Start at 60% of 1 RM Power Clean.


Wednesday

6 rounds for time of:

12 Toes-to-bars

15 Push-ups

Row 200 Meters


Thursday

20 minute AMRAP

4 Strict Chest To Bar Pull-ups

6 Thrusters (135/95) Masters (115/75)

8 Burpee Box Jumps (24/20)


Friday

Row 500 Meters

Then,

50-40-30-20-10

Double-unders

25-20-15-10-5

Russian Kettlebell Swings (70/55)

Then,

Row 500 Meters


Saturday

12 Days Of Christmas

  1. Overhead Squat
  2. Wall Walks
  3. Hang Power Snatches
  4. Burpees
  5. Thrusters
  6. Strict Pull-ups
  7. Hang Power Cleans
  8. Toes To Bar
  9. Back Squats
  10. Hand Release Push-ups
  11. Sumo Deadlift High Pulls
  12. Hollow Rocks

Men 95lbs/Women 65lbs

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