Saturday – 1/1/22

by Anni | Dec 31, 2021

Schedule note: No 8am class today.

Partner WOD for time:

Buy In: 2021 lbs Ground to Overhead (break up however you want)

61 Burpees
61 Toes to Bar
61 KB Swings (72/53)
61 Wall balls (30/20)
60 Alternating DB Snatches (55/35)

Buy Out: 2022 Row

Friday – 12/31/21

by Anni | Dec 30, 2021

OG now stands for Original Grandpappy. Congrats to Jamie & Carol on the birth of their granddaughter!

For time:

500m Row
12 Deadlifts (Body Weight Deadlifts)
21 Box Jumps (24/20)

1 min rest

50 Double Unders
50 Sit-ups

1 min rest

21 Cleans (135/95)
21 Ring Dips

Thursday – 12/30/21

by Anni | Dec 29, 2021

WOD
A: Pistol Clinic

B: For time:

3 Rounds:
9 Hang-Power Snatches (75/55)
9 Burpees Over the Bar

Into

4 Rounds:
6 Pull-ups
6 Thrusters (75/55)

Into

5 Rounds of:
3 Snatches (scale: Power Snatches) (75/55)
3 Handstand Push-ups (Scale 2 Wall Walks)

Endurance
A: 10 rounds of:
10 walking lunges
5 v-ups
5 burpees

B: 2-min AMRAP of Double Unders

C: ROM WOD – if time

Wednesday – 12/29/21

by Anni | Dec 28, 2021

A: 15 Minutes to find Heavy Snatch

B: 3×1 @ 85% – Back Squat

C: Tabata (8 Rounds 20:10) Alternating – Plank Shoulder Tap & Lunges

Tuesday – 12/28/21

by Anni | Dec 27, 2021

AMRAP 5
10 alt. DB snatch 35/20
10 DB pull throughs

Rest 1 min

AMRAP 6
10 Single arm DB push press
10 Russian twists

Rest 1 min

AMRAP 7
10 Single arm hang DB clean & jerk
10 Double unders