Squat Snatch
5-4-3-2-1
*As heavy as possible
Chipper For Time:
100 Double Unders
20 Hang Power Snatch (75/55)
40 Sit-ups
20 Overhead Walking Lunges (45/25)
20 Pull-ups
20 Overhead Walking Lunges (45/25)
40 Sit-ups
20 Hang Power Snatch (75/55)
100 Double Unders
20 Minute AMRAP:
20 Burpees
20 Kettlebell Swings (50/35)
20 Air Squats
20 Toes-to-Bar
20 Box Jumps (24/20)
Front Squat
5×5
*Up to 90% of 1RM, build throughout
4 Rounds for Time:
250 Meter Row
20 Sit-ups
20 Wall Balls (20/14)
1 Power Clean (95/65)
2 Hand Stand Push Ups
3 Front Squats (95/65)
4 Sumo DeadLift High-Pull (95/65)
5 Chest to Bar Pull Ups
6 Box Jumps (20/24)
7 Burpees
8 Sit-ups
9 Wall Balls (20/14)
10 Kettle Bell Swings (50/35)
11 Deadlifts (95/65)
12 Thrusters (95/65)
* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
Endurance WOD (7:45am)
2 Rounds for Time:
50 Calorie Row
15 Chest to Bar Pull-ups
50 Lunge Steps
50 Kettlebell Swings
50 Air Squats
Community WOD (10:00am)
2 Rounds for Time:
30 Calorie Row
15 Pull-ups
30 Lunge Steps
30 Kettlebell Swings
30 Air Squats
8 Minute EMOM
– Clean Complex
1 Clean pull, 1 Hang Power Clean, 1 Squat Clean
*Score is heaviest weight
“Nancy”
5 Rounds for Time:
400 Meter Run
15 Overhead Squats (95/65)
Tabata Rind Dips
8 Rounds – 20 seconds of work, 10 seconds of rest
*Score is total reps
3 Rounds For Reps:
Minute 1 – Calorie Row
Minute 2 – Sit Ups
Minute 3 – Double Unders
Minute 4 – Rest
*Score is total reps
Back Squats
– 5×3
*Up to 90%, build throughout
4 Rounds for Time:
15 Thrusters (75/55)
10 Pullups
20 Alternating Dumbbell Snatch (30/20)
15 Minute AMRAP
15 Handstand Push-ups
500 Meter Row
10 Burpee Box Jumps
Dessert
1 Mile Run