Back Squat 5-5-5-5-5 work up to heavy 5 rep WOD AMRAP – 12 min 200 meter Row 16 Pistols 4 Clusters (135/95)
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All posts by Dawn Look
EMOM for 20 Minutes Min 1: 30 sec Handstand Hold Min 2: 6 Strict Pull Ups Min 3: 8 Strict Press (95/65) Min 4: 12 KBS (70/53)
Push Press 5×4 @ 80% WOD 3 RFT 6 Snatches (135/95) 6 Bar MU 200 meter Run *15 min time cap*
Partner WOD – Teams of 2 AMRAP 25 50 Air Squats 50/40 Cal Row 50 Burpee Box Jump Overs (24/20) 50 KBS (53/35)
12 Days of Christmas (35 min time cap) 1 Deadlift 95/65# 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8…..
Deadlift 5×4 at 80% EMOM for 15 min Min1 – Max Push Ups Min2 – Max GHDs Min 3 – Max Cal Assault Bike Min 4 – Max Double Unders…..
Back Squat 5×4 @ 80% “Down Time” AMRAP 7 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (135/95) 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks *Continue to…..
“Double Date” For Time 500 meter Row 75 Wall Balls (20/14) 50 Thrusters (45/35) 30 Pull Ups 50 Thrusters 75 Wall Balls 500 meter Row
Strict Press Work up to moderately heavy 5 then 4×5 at that weight For Time 100 DB Clean and Jerks (50/35)
