1/5/22
WOD
Every 6:00 for 5 sets:
Row 450m
9 Burpee Box Get-overs
1/4/22
WOD
10 minutes to:
Work up to a Heavy set of 3 Deadlifts
Work up to a Tough set of 3 HSPU
“CFT Triplet”
13 minute AMRAP of:
50 Double-unders
7 Deadlifts, 275/185-lbs.
9 Strict Handstand Push-ups
1/3/22
WOD
5 sets for load of:
3 Thrusters
5 Front Squats
8 minute AMRAP of:
8 Chest to Bar Pull-ups
16 DB Thrusters, 35/25-lbs.
1/2/22
WOD
Rest Day
Announcement:
Class is at 10AM
1/1/22
WOD
20:22 AMRAP of:
20 Pull-ups
22 Wall-balls or Slamballs
20 Kettlebell Swings
22 Calorie Machine
At 30:00
For time, with a Partner:
Row 2022 meters
12/31/21
WOD
Hang Power Snatch 1-1-1-1-1-1-1
Hang Power Clean 1-1-1-1-1-1-1
10 minute AMRAP for Quality of:
5 Strict Chin-ups
10 Alternating DB Strict Press
15 Sit-ups, slow and controlled
12/30/21
WOD
25 minute AMRAP of:
50 Calorie Row
50 Double-unders
40 Walking Lunges
50 Double-unders
30 Box Jumps
50 Double-unders
20 Calorie Bike
50 Double-unders
12/29/21
WOD
21-15-9 reps for time of:
Dumbbell Snatches, 50/35-lbs.
Burpees over the Dumbbell
Dumbbell Push Press, 50/35-lbs.
Toes to Bar
*Single DB for Snatches, Double DB for Push Press.
12/28/21
WOD
7 sets for Load of:
2 Deadlifts
1 Power Clean
2 Front Squats
10 minute AMRAP of:
25 Deadlifts, 115/75
20 Hang Power Cleans, 115/75
15 Push Jerks, 115/75
12/27/21
WOD
For time:
20 Squats
20 Push-ups
20 Pull-ups
20 Sit-ups
40 Squats
40 Push-ups
40 Pull-ups
40 Sit-ups
60 Squats
60 Push-ups
60 Pull-ups
60 Sit-ups
