12/31….”The Final Countdown”

12/29…WOD

Warm up:TC

Teams of 2

WOD:

10 MIN AMRAP

  • 20 AB MAT sit ups with med ball handing off to partner 20/14
  • 20 HR PU (Work at same time with partner 20 total between the two)
  • 20 Box Hops alternating 24/20

Rest 2 MINS

For time

  • 100 Walking lunges with plate overhead 45/25
  • 50 Plate get ups handing the plate to your partner at the top

Durning the walking lunges the person not doing lunges must hold a plank while they lunge NO PLANK HOLD NO REP.

12/28….WOD

Warm up:TC

Skill/Strength:

  • Front squat 6×2 @ 85-90% 1RM
  • Super set with dead hang pull-ups in between sets sets out reps

WOD:

Row 500 or 100 DU(300singles)

4 Rounds

  • 15 Wall balls 20/14
  • 15 KB Swings 55/35

Row 500 or 100 DU

Your choice to start with a row or some DU, if start with a row you finish with a row. Start with DU finish with DU.

 

12/26…WOD

Warm up:TC

Skill/Strength:

  • Power clean mechanics
  • 3 Power cleans EMOM for 8 mins Ascend in weight or maintain your weight

WOD:

10 Min AMRAP

  • 1 Hang Power Clean 95/65
  • 1 Burpee
  • 2 Hang power clean
  • 2 Burpees
  • and continue to count up

12/22…Sock It To Me SANTA!!!!!

Warm up:TC

 

WOD:

Teams of 2

FOR TIME:

  • 63 KB Swings 55/35
  • 45 Front Rack Lunges 95/65
  • 27 Windshield Wipers 95/65

Row 500m (250 each)

  • 42 Wall balls 20/14
  • 30 Hang Cleans 95/65
  • 18 Shoulder to Overhead 95/65

Row 500m (250 each)

  • 21 KB Swings 55/35
  • 15 Front rack lunges
  • 9 Wall Climbs

Here is the Catch: When doing a movement the piece of equipment cannot hit the ground otherwise 3 burpee penalty for each partner. ***Wear festive holiday socks***

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