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
