@ Home WOD with Board and Video in Email

Live by Burpee to start the new year!!! Let's crush some goals in 2024!

DL 5-5-5
Front Squat 5-5-5

Post: 10-12 min For Quality:
10 SHSPU
10 SPU
5 ST2B

12 min Snatch EMOM:
1 Power Snatch
Regrip
1 Squat Snatch

18 min AMRAP:
21 Snatch (75/115)
15 Cals on Machine
9 WW

20 min to build in load on the following complex:
1 Clean
2 FS
3 Jerks

10 min AMRAP:
10 S2OH (105/155)
10 C2B
10 T2B

See board & video from email for details.

18 min AMRAP:
40 Jumping Jacks
30 Lungsters
20 Strict Push Up Burpees

3-4x For Quality:
20 Plank Push Ups
20 Hollow rocks
20 Hip Bridge
:30 Forearm plank hold

REST DAY - MERRY CHRISTMAS - GYM CLOSED

Partner WOD: One person is always rowing, one person working through reps. Switch as needed.

On a 28 min Clock:
Max Cal Row - Score 1

Max Reps - Score 2
150 WB (14/20, 9/10’)
100 T2B
50 Double DB Devils Press (35/50)
IRT: Max Rep Med Ball Box Step Ups (14/20, 20/24)

18 min AMRAP:
3x: Complex:
1 Double DB Front Rack Step Back Lunge R
1 Double DB Front Rack Step Back Lunge L
2 Double DB Thruster
3 Double DB S2OH
4 Double DB Box Step Overs
5 Double DB DL

Then:
20 50' Shuttle Runs

2 Rounds for Max Reps - 3 min at each movement

Rope Climbs
Assault Bike Cals
Ring Dips
Box Jump Overs (20/24)

4 min rest between rounds

DL 3-3-3-3-3-3-3

10 min AMRAP:
5 WW
10 DL (185/275)
55 DU

25 min AMRAP:
25 Thrusters (65/95)
25 BFOB
25 Squat Snatch (65/95)
25 C2B

20 min AMRAP:
40 SU Crossovers
10 Burpee Pull Ups
12 Double DB Power Cleans (35/50)

12 min Post For Quality:
Down & Back Heavy Single DB/KB Farmer Carry
16 Plank Push Ups
16 V-ups

5-4-3-2-2-2 Push Press

8 min AMRAP:
15 Thrusters (70/100)
6 WW

FS 3-3-3-3-3-3-3

12 min AMRAP:
18 T2B
10 Single DB Snatch R (35/50)
10 Single DB Snatch L (35/50)
18 T2B
10 Single DB HC&J R (35/50)
10 Single DB HC&J L (35/50)

5 min EMOM: 1x through the complex:
3 DL
3 Power Cleans
3 Jerks

On running 22 min clock:
5 min Max Distance Row
5 min AMRAP:
5 C&J (95/135)
50’ HS
2 min Rest (Add DL Load)
5 min Max Distance Row
5 min AMRAP:
10 DL (145/205)
5 SHSPU (Comp: 10 SHSPU)