Monday, December 6

Complex

Clean + Hang Power Clean x 2 + Jerk

(1 - 1 - 1 - 1)

* Warm up to a heavy working weight, increase as able. Go for max load.

WOD

“Soft Batch”

15 minute AMRAP

10 Wallballs

10 Pull-ups

20 Double Unders

*WB @ 20/14 lbs

Tuesday, December 7

Squat Clean @ 65% of 1 rep max

8 - 6 - 4 (5 - 5 - 5 - 5 - 5)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 5 reps with.

WOD

“Oreo”

2 Rounds

6 minutes, EMOM

3 Power Snatch

4 Burpees

Rest 2 minutes

6 minutes, EMOM

4 Toes to Bar

4 Shoulder to Overhead

Rest 2 minutes, repeat.

*Select a weight you can complete movements with in the allotted time. May change weights during 2 minute rest period.

Wednesday, December 8

WOD

“Milano”

25 minute AMRAP

20 Alternating Front Rack Lunges

20 Burpees Over the Bar

20 Clean and Jerk

20 Box Jumps

*Barbell @ 115/80 lbs

Thursday, December 9

Squat Snatch @ 65% of your 1 rep max

8 - 6 - 4 (5 - 5 - 5 - 5 - 5)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 5 reps with.

WOD

”Chips Ahoy”

3 Rounds for time

400m Run

15 Overhead Squat

5 Wall Walks

20 Russian Med Ball/Plate twists

*Barbell @ 115/80 lbs, Plate/MB @ dealers choice

Friday, December 10

WOD

“Famous Amos”

25 Minute AMRAP

50 Double Unders

50 Sit-ups

25 Box Jumps

25 KB Swings

Saturday, December 4

20 Rep Back Squat

*Warm up thoroughly. If you have not attempted this before, select a weight you have confidently completed 10 reps with, and feel you could have continued on. This is a very mental exercise. Maintain perfect form, and remember you can pace your reps, but must be completed unbroken.

WOD

“Nutter Butter”

For time

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

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 : Pull-ups

*Start with 10 Thrusters, 1 Pull-up, and continue down the chain.

*Thruster @ 95/65