Monday – 12/7/20

Primer:

Every 90s X5

2 power snatches + 1 squat snatch + 1 OHS

*build to AHAP. Complex is unbroken

“No Air:”
For time: 16min cap

42 Pull-Ups
21 Power Snatches
30 C2B Pull-Ups
15 Overhead Squats
18 Bar MU
9 Squat Snatches

Barbell – 115/85

Home WOD:

“No Air”
AMRAP 15:
30 Air Squats
20 Single Dumbbell Hang Power Snatches (50/35)
10 Strict Pull-ups

KILOS
22.5/15

Tuesday – 12/8/20

Primer:

E2momx5

7/5cal bike sprint + 3 UB power cleans

*build to AHAP. Start at workout weight.

“Bingo Bango”
AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans 115/85
9 Burpee Box Jump Overs (30″/24″)

*Bike goal 65/60+rpm. Power cleans doable in 3 sets or less. No singles. Goal is 5ish rounds

Home WOD:

“Jumper Cables”
AMRAP 18:
15 Shuttle Runs (10 Meters)
12 Double Dumbbell Power Cleans (50’s/35’s)
9 Double Dumbbell Push Press (50’s/35’s)

KILOS
22.5’s/15’s

Wednesday – 12/9/20

“Buy Low, Sell High” 
A. AMRAP 5:
Buy-In: 150 DU
10 Kipping HSPU
15 OHS (95/65)

Rest 3 mins

B. AMRAP 5:
Buy-In: 100 DU
10 Kipping HSPU
10 OHS (135/95)

Rest 3 mins

C. AMRAP 5:
Buy-In: 50 DU
10 Kipping HSPU
5 OHS (185/135)

*HSPU doable in at least 5’s. MOD DB push press for HSPU (set of 10 is challenging or done in 2 sets). All OHS weights are doable UB.

Home WOD:

“Buy Low, Sell High”
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Burpees Over Dumbbell
15 Double Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Burpees Over Dumbbell
10 Double Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Burpees Over Dumbbell
5 Double Dumbbell Front Squats (50’s/35’s)

KILOS
22.5’s/15’s

Thursday – 12/10/20

“Over the Hill”
Teams of two
For time: 30min cap
40 cal Row
40 KB SDHP
40 cal row
40 KB Swings
40 cal row
40 Hang KB snatch
40 cal row
40 KB front rack lunges
KB weight (70/55lb)
*One partner must be holding a plank for work to be done. Elbows or hands is okay.
Home WOD:
TBD
Friday – 12/11/20
“Green Monster”

3 Rounds: (25min cap)
50 Wallballs (20/14)
25 Toes to Bar
10 Devil Presses (50/35)

*wallballs doable in sets of 10’s. Goal is to use Rx ball regardless of height. TTB doable in at least sets of 5’s. Mod kipping leg raise for TTB. Devils press doable in less than 2min.

Home WOD:

“Green Monster”
4 Rounds For Time:
45 Air Squats
30 AbMat Sit-ups
15 Single Arm Devil’s Press (50/35)

KILOS
22.5/15

Saturday – 12/12/20

“New Level”
For Time:
800m Run
21 Snatches (135/95)
800m Run
21 Clean & Jerks (135/95)
800m Run
21 Thrusters (135/95)

KILOS – 61/43

Home WOD:

“New Level”
For Time:
800 Meter Run
40 Single Dumbbell Power Snatches (50/35)
20 Dumbbell Plank Rows (50’s/35’s)
800 Meter Run
40 Single Dumbbell Clean & Jerks (50/35)
20 Dumbbell Plank Rows (50’s/35’s)
800 Meter Run
40 Single Dumbbell Thrusters (50/35)
20 Dumbbell Plank Rows (50’s/35’s)

KILOS
22.5’s/15’s