WEEK of WOD’s 12.20.21-12.25.21

MONDAY, DECEMBER 20th

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

B. For Time:

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

18 Clean and Jerks (95/65lbs)

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

15 Clean and Jerks (135/95)

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

12 Clean and Jerks (155/105)

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

9 Clean and Jerks (185/135)

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

6 Clean and Jerks (205/145)

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

3 Clean and Jerks (225/155)

Time Cap- 20min

Scaling Option 1:

12/9 Cals or 400/300m

Mens Load- 75/95/115/135/155

Women’s Load- 65/75/85/95/105

Scaling Option 2:

9/6 Cals or 300/200m

Men’s Load- 45/65/75/85/95

TUESDAY, DECEMBER 21st

A. 16 Min AMRAP

8 Burpee Box Climb Overs (48/40")

12/8 Push Ups

16/12 Cal Row

Target Rounds: 6+

Scaling Option 1

16 Min AMRAP

8 Burpee Box Climb Overs (40/30")

8/6 Push Ups

12/8 Cal Row

Scaling Option 2

16min AMRAP

8 Burpee Box Step Overs (12")

12/8 Bar Push-ups

10/6 Cal Row

B. 3 Sets:

3min AMRAP Cals

10 KB Windmills ea side

10 Bulgarian Split Squats ea side (35/26lb SA FC)

WEDNESDAY, DECEMBER 22nd

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

B. AMRAP 6 minutes:

Wall Ball (20/14lbs)

* Every minute on the minute complete 5 Power Snatch (115/75lbs) (including 0:00)

Scaling Option 1:

14/10lb WB

95/65lb PS

Scaling Option 2:

10/6lb WB

55/35lb PS

C. For Quality:

Tabata Hollow Hold x 8 sets

THURSDAY, DECEMBER 23rd

“12 Days of Christmas”

1 Deadlift (135/95lbs)

2 Power Cleans (135/95lbs)

3 Thrusters (135/95lbs)

4 Shoulder to Overhead (135/95lbs)

5 Single Arm Devils Press (50/35lbs)

6 Cal Ski

7 Push-ups

8 T2B

9 Pull-ups

10 Cal Echo

11 Alt DB Rev Lunges (50/35lb)

12 Alt DB Snatches (50/35lb)

Scaling Option 1:

115/75lbs

40/25lb DB

Knee Push-up/ Jumping Pull-up/ K2C

FRIDAY, DECEMBER 24th

OPEN GYM ONLY 7am-12pm

6 sets (Every 7:00)

Odd Sets (Sets 1, 3, and 5)

21/16 Calorie Row

6 Burpee Box Jump Overs (24/20)

15/12 Calorie Row

6 Burpee Box Jump Overs (24/20)

9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)

21/16 Calorie Ski

6 DB Box Step Overs (50/35s, 24/20)

15/12 Calorie Ski

6 DB Box Step Overs (50/35s, 24/20)

9/7 Calorie Ski

SATURDAY, DECEMBER 25th

Merry Christmas

Gym Closed today