Saturday 12/30/2023

WOD
“Countdown”
In Pairs, For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches 95#/65#
Box Jumps 24”/20”
Pull-Ups
Sumo Deadlift High-Pulls 95#/65#

*You go, I go style.

Friday 12/29/2023

WOD
Malasadas (Open 12.1)
7:00 Amrap
Max Burpee to bar (6in target)

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Accessory 
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Thursday 12/28/2023

Strength
Power Snatch 10x3
Every Minute (10:00)
3 Power Snatch (60-70%)
- Touch and Go reps

WOD
“I’m in love, I’m in love and I don’t care who knows it”
For Time:
50-40-30-20-10
Wall Balls 20#/14#
Abmat Sit-ups

Wednesday 12/27/2023

WOD
“You sit on a throne of lies”
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike

*Score is total reps

Accessory
Mayhem Mini-Pump –Upper Body Posterior
4 Rounds

10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-