27 December – 1 January 2022

Posted on December 26, 2021

Monday, December 27

WOD: 20 Minute AMRAP

4 Rope Ascend/Descend

9 Back Extensions

14 Wall Balls 14/20 9’/10′

9 Toes To Bar

 

Tuesday, December 28

WOD: 21 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 12 Dumbbell Push Press 70/100

Minute 3: 8 Burpee Box Overs 20/24

 

Wednesday, December 29

WOD: 5 Rounds For Time

20 Kettlebell Dead Lift 35/55

20 Slam Ball OTS 25/40

20 Dumbbell Hang Power Snatch 35/50 (10 on each side)

30 Second Side Plank Hold (30 seconds on each side)

 

 

Thursday, December 30

WOD: 7 Rounds For Time

12 Goblet Squats 35/55

16 Sit-Ups

40 Double Unders

*25 Minute Time Cap

 

Friday, December 31

WOD: 22 Minute AMRAP

10 Ring Rows

10 Alternating Dumbbell Clean And Press 35/50

10 Box Jumps 20/24

10 Push-Ups

10 Step-Ups 20/24

 

Saturday, January 1 

Partner WOD: For Time

*2022 Meter Row Buy In

100 Front Rack Dumbbell Squats 70/100

10 40′ Farmers Carries 70/110

100 Russian Twists 25/45

100 Walking Lunges

 

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