Saturday 12/31/2022

WOD
"2022 into 2023!"
Teams of 2 For Time:
10 sets (each/1:1)
23/18 Calorie Row
23/18 Calorie Bike

Friday 12/30/2022

WOD
“The Final Countdown”
3 Rounds For Time:
30 Wall Balls 20#/14#
60 Double Unders
30 Toes to Bar
60 Double Unders

Thursday 12/29/2022

Strength
Snatch 5x1
Snatch:
Perform 5 singles within 60-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
"12 White Grapes"
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean 135#/95#
Bar Facing Burpees

Wednesday 12/28/2022

WOD
"Midnight Kiss?"
For Reps:
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike


Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.