WEEK of WOD's 12.6.21 - 12.11.21

MONDAY, DECEMBER 6th

A. Front Squat 8 x 2 @ 85% every 2 minutes

B. For Time, with partner...

3000/2400m Bike Erg (OR 1500/1200m Run)

*Partner Holds Handstand

-into-

50 Clean and Jerks (155/105) (split as needed)

-into-

1500/1200m Ski Erg or Row

*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)

Target time: 20-22 minutes

Time cap: 30 minutes

Scaling option 1 (Masters 45+)

2500/2000m Bike Erg

(Partner Holds Handstand)

into

50 Clean and Jerks (135/95) (split as needed)

into

1200/1000m Ski Erg or Row

(Partner Front Holds Sandbag Bear Hug (100/70) or Barbell Front Rack Hold (95/65))

Scaling Option 2 (Beginner)

2000/1600m Bike Erg

(Partner Holds Dumbbells Farmer Carry Style)

into

50 Power Cleans (light) (split as needed)

into

1000/800m Ski Erg or Row

(Partner Front Holds Barbell Front Rack Hold (light))

TUESDAY, DECEMBER 7th

B. 3 Sets for Reps:

AMRAP 3 Minutes

9 Double Dumbbell Power Cleans (50s/35s)

3 Wall Walks

-Rest 1:30 B/T Sets-

Scaling Option 1/Masters RX:

AMRAP 3 Minutes

9 Double Dumbbell Power Cleans (40s/25s)

3 Wall Walks

-Rest 1:30 B/T Sets-

Scaling Option 2

AMRAP 3 Minutes

9 Double Dumbbell Power Cleans (20/10s)

3 Half Wall Walks (6 Walking Planks)

-Rest 1:30 B/T Sets-

B. 3 Sets for Quality:

12 Weighted GHD Sit-ups

12 Single Leg Front Rack Side Box Step Up (ea side)

2 minute Max Double Unders

WEDNESDAY, DECEMBER 8th

A. Shoulder Press 8 x 2 @ 85@, every 2 minutes

B. For time:

75 Toes to bar

*Every 2 Minute on the Minute

12/9 Echo Bike Cals (including 0:00)

-rest until 12:00-

75 Wall Ball (30/20)

*Every 2 Minute on the Minute

12/9 Echo Bike Cals (including 0:00)

Target time: 6-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

For time:

60 Toes to bar

(Every 2 Minute on the Minute

10/8 Echo Bike Cals)

rest until 12:00

75 Wall Ball (20/14)

(Every 2 Minute on the Minute

10/8 Echo Bike Cals)

* Scaling Option 2 (Beginner)

For time:

75 Hanging Knee Raises or Sit Ups

(Every 2 Minute on the Minute

8/6 Echo Bike Cals)

rest until 12:00

75 Wall Ball Thruster (light)

(Every 2 Minute on the Minute

8/6 Echo bike Cals)

THURSDAY, DECEMBER 9th

A. On a 30min clock, complete the following...

5 rounds

500/400m Row

30 Burpees

*Max Cals on Machine of Choice in remainder of time

Target Time: completing 5 rounds in ~ 20 minutes, having ~ 10 minutes to ride for cals

Scaling Option 1:

4-5 Rounds

400/300m Row

20 Burpees

B. 3 Sets for Quality:

40sec Hollow Hold

20 V-ups

20 Anchored Feet Situps

Rest 1- 2 minutes btw sets

FRIDAY, DECEMBER 10th

A 8:00 Amrap

50 Double Unders

10 Deadlifts (185/135)

5 Strict Handstand Push-Ups

-rest 1:00 min after part A-

2:00 min Max Reps

Bar Muscle Ups

Target number of Reps each set:

Part A: 4+ Rounds (268 Reps +)

Part B: 15 reps +

Minimum number reps before scaling:

Part A: 3 Rounds (201 Reps)

Part B: 10 reps

Scaling option 1 (Masters 45+)

A. 8:00 Amrap

48 Double Unders

10 Deadlifts (155/105)

4 Strict Handstand Push-Ups

rest 1:00 min after part A

2:00 min Max Reps

Bar Muscle Ups or Burpee Chest to Bar

* Scaling Option 2 (Beginner)

A. 8:00 Amrap

50 Single Unders

10 Kettlebell Sumo Deadlifts

5 Dumbbell Push Press

rest 1:00 min after part A

2:00 min Max Reps

Burpee Pull Ups

SATURDAY, DECEMBER 11th

A. For TIme:

20-16-12-8-4

Box Jump Overs (24”/20”)

5-4-3-2-1

Rope Climbs

*50’ Dumbbell Front Rack Walking Lunge after each round (2x50/35s)

Target Time: 11-12 minutes

Time Cap: 16 minutes

Scaling option to finish near the target score:

16-12-8-4

Box Jump Overs (24”/20”)

4-3-2-1

Rope Climbs

*50’ Dumbbell Front Rack Walking Lunge after each round (2x35/20)

OR Partner Workout, for Time:

80 Chest to bar Pull Ups

20 Synchro bar facing burpees

40 Squat Cleans (165/110)

20 Synchro bar facing burpees

20 Squat Cleans (205/135)

20 Synchro bar facing burpees

40 Ring Muscle Ups

EXTRA GYMNASTICS WORK:

TOES TO BAR

10min EMOM, completing set every 2min of...

20 Quick Knee Raises + 5 Strict Knees to Elbows with 3 second descent

HANDSTAND PUSH-UPS

10min EMOM, completing set every 2min of...

20 Shoulder Taps on Wall + 5 Negative Kipping HS Pushups with 3 second descent