WEEK of WOD’s 12.13.21 - 12.18.21

MONDAY, DECEMBER 13th

A. Back Squat 6 x 2 @ 90% every 2 minutes

B. AMRAP 2 Minutes

10 Bar Muscle Ups or 20 Chest to Bar

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Power Clean and Jerks (115/80)

Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Bar Muscle Ups or 20 Chest to Bar

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Power Clean and Jerks (115/80)

Max Burpee Over Bar

Target number of Reps each set:

Sets 1 & 3: 70+ reps

Sets 2 & 4: 30 reps

SCALING OPTION 1/ MASTERS RX

AMRAP 2 Minutes

6 Bar Muscle Ups OR 10 Burpee Pull-Ups

Max Double Unders

Rest 2 Minutes-

AMRAP 2 Minutes

10 Power Snatches (95/65)

Max Burpee Over Bar

Rest 2 Minutes

AMRAP 2 Minutes

6 Bar Muscle Ups OR 10 Burpee Pull-Ups

Max Double Unders

Rest 2 Minutes

AMRAP 2 Minutes

10 Power Clean and Jerks (95/65)

Max Burpee Over Bar

SCALING OPTION 2

AMRAP 2 Minutes

20 Pull-Ups OR 20 Ring Rows

Max Single Unders OR Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes

10 Alternating Dumbbell Snatch (light)

Max Burpee Over Dumbbell

Rest 2 Minutes

AMRAP 2 Minutes

20 Pull-Ups OR 20 Ring Rows

Max Single Unders or Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes

10 Alternating Dumbbell Clean and Jerk (light)

Max Burpee Over Dumbbell

TUESDAY, DECEMBER 14th

A. Find 3RM Hang Squat Snatch

- Complete 5 light/mod sets before going for heavy sets. Attempt at least 3 heavy sets of 3 reps. At a minimum, complete a total of 8 sets of 3

B. For Time:

500/400m Bike Erg or 15/12 Cal Echo

10 Squat Snatch (165/110)

500/400m Bike Erg or 15/12 Cal Echo

8 Squat Snatch (165/110)

500/400m Bike Erg or 15/12 Cal Echo

6 Squat Snatch (165/110)

500/400m Bike Erg or 15/12 Cal Echo

4 Squat Snatch (165/110)

500/400m Bike Erg or 15/12 Cal Echo

2 Squat Snatch (165/110)

Target time: 8-10 minutes

Time cap: 14 minutes

Scaling Option 1/Masters RX: 135/95lbs

Scaling Option 2: 5 rounds for time:

400/300m Bike Erg or 12/10 Cal Echo

10-8-6-4-2

Power Snatch (light)

WEDNESDAY, DECEMBER 15th

A. “Death by 10m”

EMOM Shuttle Sprints

Add another 10m every minute until you can longer complete # within minute

Target Rounds: 15+

B. 4 Rounds for Quality

10 GHD Hip Extension

100’ Double OH KB/DB Carry Down

6 Kneeling Mixed Carry Step ups (ea side, 3R lead, 3L lead)

THURSDAY, DECEMBER 16th

A. Bench Press 6 x 2 @ 90% every 2 minutes

B. AMRAP 18 minutes, with teams of 3, waterfall in each set...

10/8 Cal Ski

20 Air Squats

50’ Sled push (AHAP with SPRINT)

Scaling Option 2:

7/5 Cal Ski

10 Air Squats

50’ Bear Crawl

FRIDAY, DECEMBER 17th

CROSSFIT GAMES OPEN 14.4 RETEST

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Target Reps: 165 (thru 15 cleans)

Scaling option 1/ Masters RX:

AMRAP 14 Minutes

50/40 Calorie Row

50 Toes-to-bars or Knees to Elbows

40 Wall Balls (14/10) (10’/9')

30 Power Cleans (95/65)

20 Muscle Ups or Burpee Pull-Ups

Scaling Option 2

AMRAP 14 Minutes

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Pull-Ups

SATURDAY, DECEMBER 18th

Sets:

AMRAP 2:00

12/10 Calorie Echo Bike

50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Max Strict Pull-Ups

-Rest 2:00 between sets-

Target number of Reps each set: 12+ reps

Minimum number reps before scaling: 6 reps

Scaling option 1/ Masters RX

5 Sets:

AMRAP 2:00

10/8 Calorie Echo Bike

50ft Front Rack Double Dumbbell Walking Lunge (35s/25s)

Max Strict Pull-Ups

(Rest 2:00 between sets)

Scaling Option 2

5 Sets:

AMRAP 2:00

10/8 Calorie Assault/Echo Bike

10 Single Dumbbell Step Ups (20in)

Max Ring Rows

(Rest 2:00 between sets)

EXTRA GYMNASTICS WORK

TOES TO BAR

Every 90 seconds, complete...

20 second Hollow Hold + 5 LEG STRAIGHT Kipping Toes to Bar

HANDSTAND PUSH-UPS

Every 90 seconds, complete...20 second Single Arm Plank R side + 20 second Single Arm Plank L side + 5 Handstand Push-up (strict if possible, kipping as needed)

ECHO BIKE WOD's...

WORKOUT 1, ECHO BIKE WK 2

6 Sets

4min at moderate pace

-Rest 1min b/t sets-

*Score = total points!

*** Record your cals in your first interval. The goal is to match this same quantity of cals for intervals 2-6. Although you're allowed to look at the monitor during the 1st interval, you are only allowed to look at the monitor after finishing the subsequent 4min intervals.

A perfect pace match (or zero points) occurs when your first interval cals equals your quantity of cals in the remaining intervals. A perfect pace match earn zero ("0") points. Missing by 1 cal (faster or slower) gives you 1 point. Missing by 12 cals (faster or slower) gives you 12 points. Points only accumulate. Lowest point score wins!

WORKOUT 2, ECHO BIKE WK 2

6 sets:

60sec moderate,

60sec fast,

60sec easy,

No rest b/t reps or sets.

Score = Total Calories

The 60sec easy is your "active recovery" in this workout