Thursday 12/22/2022

Strength
Snatch Balance 1x1
Heavy Snatch Balance

* Work up to a heavy single for the day *

WOD
“Silver Bells”
Teams of 2 For Time:
10 rounds (each/1:1)
200/175m Row

Wednesday 12/21/2022

Strength
Front Squat + Push Press + Push Jerk 1x3
1 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy in 10-12 minutes -

WOD
“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

Tuesday 12/20/2022

Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

WOD
“Bad Annie”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

Monday 12/19/2022

WOD
“It’s Beginning to Look a Lot Like Christmas”
Every 3:00 (8 sets)
15/12 Calorie Assault Bike
10 Dumbbell Thrusters (50s/35s)

*Score is your slowest time