12/16/21
WOD
20 minute AMRAP of:
10 Push-ups
20 Russian Kettlebell Swings, 53/35-lbs.
30 Step-ups, 30"/24"
100 Double-unders
12/15/21
WOD
5 sets of 5 reps
Hang Power Snatch
Or
Hang Power Clean
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Snatch, 75/55-lbs.
Toes-to-Bar
12/14/21
WOD
For Time:
50-40-30-20-10 reps of
Medicine-ball Cleans
Box Jumps
*20/14-lbs. and 24"/20" Box
12/11/21
WOD
"Kerrie" with a Partner
30 minute AMRAP of:
100-m shuttle sprint (inside)
5 burpees
20 sit-ups
15 push-ups
100-m shuttle sprint (inside)
*you go, I go.
12/10/21
WOD
Snatch Grip Push Press 5-5-5-5-5 reps
Overhead Squat 5-5-5-5-5 reps
Accessory: Crossover Symmetry
12/9/21
WOD
AMRAP 10:
30 Double Unders
15 Kettlebell Swings, 53/35-lbs.
30 Double Unders
15 Toes to Bar
Rest as needed.
AMRAP 10:
30 Double Unders
15 Dumbbell Snatches, 50/35-lbs.
30 Double Unders
15 Pull-ups
12/8/21
WOD
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
12/7/21
WOD
7 rounds for time of:
10 burpees
20 sit-ups
*For the burpees, jump and touch a target that is at least 6 inches above your max reach.
Accessory:
3-5 sets of:
10-15 DB Bench or Floor Press
10-15 Single DB Rows/arm