19 December WOD

Strength: 4×5 deadlift

WOD:
Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

18 December WOD

Strength: 7×1 clean high pull + 1 above the knee clean

WOD:
2k row

*extra work
15 12 9
Deadlift 315/225
Box jump 30/24

17 December WOD

Strength: 5×3 behind the neck strict press

WOD:
Paul
5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards

Or
“Pheezy”
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Or
Brian
Three rounds of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

16 December WOD

Strength: 7×1 1 snatch high pull+ 1 above the knee snatch

WOD:

WORKOUT 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

15 December WOD

Strength: 1×5@60%, 1×5@65%,1×5@70%, 1×5@75%, 1×5@80 of 1rm front squat

WOD:
Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

12 December WOD

Strength: EMOM for 7 minutes
3 touch and go power snatch @75-80% of 1rm

WOD:
7 min AMRAP
3 over the box burpees 24/20
3 hang power snatch 75/55
6 over the box burpees
6 hang power snatch
9
9…

Then
63 wallballs for time

11 December WOD

Strength: 7×1 clean pull + hang clean

WOD:
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

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