WOD

HAPPY NEW YEAR

Conditioning

“Holleyman” 30 RFT
5 Wall Balls (20/14)
3 HSPU
1 Clean (225/155)

Conditioning

EMOM 24 (6 Rounds)
Min 1: 35 Double Unders
Min 2: 10 Left Arm DB Hang C&J (50/35)
Min 3: 10 Toes to Bar
Min 4: 10 Right Arm DB Hang C&J (50/35)

Strength

5 sets of Tempo B Squat + 2 B Squats
Tempo is :05 down w/ :01 pause
Set [email protected] 60%, Set [email protected] 65%, Set [email protected] 70%

Conditioning

“Fight or Flight” AMRAP 20
20 Wall Balls (20/14)
20 Hang P Snatch (95/65)
20 Box Jumps (24/20)
20 F Squats (95/65)
20/15 Cal Row

Strength

Tempo OHS
5 Sets of 1 w/ :05 down
5 Bar MU after each set
***start @ 60-65%, building each set

Conditioning

“Water Weight” 3 RFT
25 OHS (75/55)
15 C2B Pull-ups
25/18 Cal Row
15 Burpee Box Overs (24/20)

Strength

Jerk Drills
Press in Split 3x [email protected] +/-40%
Jerk Balance 3x [email protected] +/-50%

Conditioning

4 Rounds 3:00 work/ 2:00 rest
60 DU
15 Toes to Bar
AMRAP in time remaining, Clean and Jerks @ 75%
***score total number of Clean and Jerks

Closed

Merry Christmas

Conditioning

AMRAP 20
20 Wall Balls (20/14)
15 Box Jumps (24/20)
10 Ring Dips
5 HSPU

Strength

Back Squat Wave Week 4
Wave 1- [email protected] 76%, [email protected] 82%, [email protected] 88%
Wave 2- [email protected] 82%, [email protected] 88%, [email protected] 94%
Wave 3- [email protected] 88%, [email protected] 94%, [email protected] 100%
***weights based on 5RM from 11/25

Conditioning

“Dopamine” 5 Rounds on the 5:00s
20/14 Cal Row
20x 10m Shuttle
20/14 Cal Bike