Monday – 12/28/20

Snatch Technique:
Every 90s x 5 Rounds
1 Hang Power Snatch
1 Power Snatch

*build to AHAP

“Karabel” 
AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)

*power snatches are doable unbroken but fast singles are okay. Wallballs are doable in 2 sets or less. Aim for 10ft regardless of weight.

HOME WOD:

“IsaBall”

AMRAP 12:
12 Alternating Dumbell Snatches (50/35)
12 Dumbbell Goblet Squats (50/35)

KILOS – 22.5’s/15’s

Tuesday – 12/29/20

Primer:

EVERY 90s X5

2 power cleans + 2 push jerks

*build to AHAP

“Ben 10”
For time: (18min cap)

5 Rounds:
15/12 Calorie Bike
10 CTB Pull-Ups

Directly into…

5 Rounds:
10 Power Cleans
10 Push Jerks

Barbell – 95/65

*bike pace goal 65/60rpm. Mod jumping C2B. Barbell work is light, sets are doable unbroken.

HOME WOD:

“Layover”
10 Rounds For Time:
200 Meter Run
15 Alternating Dumbbell Hang Clean and Jerks (50/35)

KILOS – 22.5/15

Wednesday – 12/30/20

“Super 8”
8 Rounds: (24min cap)
45 Double-Unders
30 Air Squats
15/12 Calorie Row
*mod 2x singles. Row pace goal 1000/850+ cal/hr
HOME WOD:
“8th Grade”
8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Thursday – 12/31/20
Midnight Kiss:
Partner Wod
31min AMRAP
31 partner wallballs (20/14)
31 dead lifts (185/125)
31 burpee box jumps (24/20″)
Friday- 1/1/21
CLOSED
Saturday – 1/2/20

5 Rounds:
1:00 – Max Alternating Dumbbell Power Snatches (50/35)
1:00 – Max Front Squats (115/85)
1:00 – Max Calorie Bike Erg
1:00 – Rest

KILOS
Dumbbell- 22.5/15
Barbell- 52/38

HOME WOD:

“Hot-N-Ready”
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Double Dumbbell Front Squats
1 Minute Max Shuttle Runs (10 Meters)
1 Minute Rest

Dumbbell – 50/35
KILOS – 22.5/15