Partner WOD Switch as needed, and only one athlete working at a time.

Start with: "Hollleywman"

30 rounds of 1 Clean 225/155 3 Strict HSPU 5 WB

Followed : "Annie"

50-40-30-20-10 DU and sit-ups

Finish with "Fran"

21-15-9 Thrusters at 95/65 Pull ups

For time: Complete 100 burpees to a 25lbs plate.

However at the start of each 2 mins including 3-2-1 go! You must buy in with:

40 feet of HW

10 KBS at 32/24 kgs

1 Rope climb

Each 2 min interval is followed with a 60 sec set rest. Cap is 10 rounds.

Can you finish?

B:Optional Back squats:

Back Squats

4 x 6 at 75% With 6 high BJ after each set

A:

For Time

21-15-9 Hang Power Cleans Strict HSPU 155/105

Rest 4 mins

12-9-6 Front Squats 185/125 Ring Muscle Ups

B:Mobility

"A: Snatch complex -

1 high pull + 1 low hang full snatch+1 full snatch ( use lifting straps of you have some)

8 sets on the 2 mins all within 75%-85% range

B: Snatch pulls - from 1 " deficit - 3x4 at 100%

C: Deadlift 1x8 at 60% 1x6 at 70% 3x5 at 75%

Rest 2 minutes between sets

For time with a 6 mins Cap followed by a 4 mins rest. x 4

48 DU

18 WBs

12 T2Bs

48 DU

18 WBs

12 T2BS

36/32 Cal Row

Start back at the top on each 6 mins piece. The goal is to complete one full round in each 6 min piece. If you finish faster than 6 mins, that's bonus rest.

Try to recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down. Score is time for each interval, add +1 second to your time for any missed rep.

6 rounds of : 1:00 on 1:00 off -

9 C2Bs 9 DB Thrusters 50/35

AMRAP BBJO at 24"/20"

Rest 3 minutes

6 rounds of : 0:45 on 0:45 off -

7 C2Bs 7 DB Thrusters 50/35

AMRAP BBJO at 24"/20"

Rest 3 minutes 6 rounds of : 0:30 on 0:30 off -

5 C2Bs 5 DB Thrusters 50/35

AMRAP BBJO at 24"/20"

For time:

40-30-20-10 of

Cal Row WB

Rest 5 minutes

4 rounds of

75 DU 15 DB shoulder to overhead 50/35

Partner WOD switching every round only

12 rounds of:

8 jerks at 155/105 + 2 rounds of C2B Cindy.  

Part A: Complete as many rounds as possible in 20 minutes of:

14 toes-to-bars

7 Double dumbbell hang snatch 50/35lbs

21/18-cal. row

Part B: Back squats week #2

6x5 at 70%

For time:

21-18-15-12-9-6-3 reps for time:

Box Jump Overs

Dumbbell thrusters 50/ 35

and 40 Feet of HW after each set

Snatch complex -

2 hang snatch (from above the knee) + 2 OHS

2 sets at 70% of 1RM

2 sets at 75%

2 sets at 80%

B: Snatch pulls - from 1 " deficit - 3x4 at 95%

C: Deadlift

1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%

5 minutes on 4 minutes off x 4

AMRAP

54 DU

18 WB

12 Single Arm Devil Press 50/35

Regardless of where you end up, start back at the top on each round.

The theoretical goal is 2 rounds each 5 mins.

6 rounds of : 60 seconds on 60 seconds off -

10 Front squats at 185/125 10 C2Bs

AMRAP KBs at 24/16 Rest 2 minutes

Then 6 rounds of 60 seconds on 60 seconds off

10 deadlifts 185/125 10 Strict HSPU

AMRAP KBs 24/16

Score each piece separately.

10 rounds for time of
Row 20 cals and Bench press (165/105) 10 reps

In teams of two complete the following for time:

Only athlete training at a time.

400 DU,

200 WB,

100 ring dips,

50 power cleans at 155/105

25 BM

A: Back Squats

4x10 at 65%

B:4 RFT of

9 Pwr cleans at 185/125

6 Wall Walks

3 Rope climbs

5 rounds of : 60 seconds on 60 seconds off -

12 DB thrusters 50/35

12 DB front rack lunges

AMRAP Burpees over the DBs

Rest 3 minutes T

hen 5 rounds of 60 seconds on 60 seconds off -

6 BM 18 WBs

AMRAP Burpees over the DBs

A: Snatch complex - 2 power snatch + 2 OHS

On the 2 mins x 6 sets at 65%-80% of 1RM

B: Snatch pulls - from 1 " deficit - 4x4 at 90%

C:Deadlifts

1x10 at 50%

1x8 at 55%

1x6 at 60%

3x5 at 65%

Are You ready for 2024?

First class starts at 10AM today, regular schedule starts tomorrow!

4 mins on 4 mins off x 4 AMRAP

7 S2O 155/105,

9 deadlifts 155/105,

11 Burpee box jumps over 24/20

13 T2Bs

Start each 4 min piece back at the start.

At each new 4 minute piece remove one rep from each movement

So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.

The goal is two full rounds each time.  Score each 4 min piece separately.

Enjoy time with friends and family and get outside for some fresh air.

The gym will reopen at 10am on Jan 2nd!