Day 1
WOD 211227
Repeat WOD 201228
Warm-up – Coach’s Choice
A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min
5 goblete squats @ dots… 42X1 tempo
Rest to 15:00, then B
B. AMRAP 4:00 @ 90% effort
10 db power snatch… nte 50/35
10 wall balls
10 burpees
Rest 2min, then C
C. AMRAP 4:00 @ 90% effort
10 kb swings… nte 24kg/16kg
10 med ball step-ups… 24”/20”
10 t2b
Rest 2min, then D
D. AMRAP 4:00 @ 90% effort
10 db power snatch… nte 50/35
10 wall balls
10 burpees
10 kb swings… nte 24kg/16kg
10 med ball step-ups… 24”/20”
10 t2b
E. post WOD recovery
Day 2
WOD 211228
Repeat WOD 201229
Warm-up – Coach’s Choice
A. 5. 5. 5. 5. – Romanian Deadlift… build as you go… RDL every 3min
AMRAP 30sec – strict/weighted pull-ups/ring rows @ dots
Rest to 15:00, then B
B. Complete workload for time
Buy-in – 500m row/ski, then…
5 sets of:
30 double unders/60 singles
15 barbell g2oh… nte 75/55
Cash-out – 500m row/ski
C. post WOD recovery
Day 3
WOD 211229
Repeat WOD 201230
Warm-up – Coach’s Choice
A. EMOM 9:00
1) 6 barbell reverse lunge to press… total reps, alternate legs
2) 8-10 dumbbell single arm row each arm
3) 45sec FLR
Rest 5min, then B
B. AMRAP 14:00
60cal row/bike/ski
50 t2b
40 wall ball
30 power cleans @ 135/95
20 ring muscle-ups – OR – 20 pull-ups
C. post WOD recovery
Day 4
WOD 211230
Repeat WOD 210107
Aerobic Repeats + ROMWOD
A. 20:00 – Death by Calories
Minute 1 = 1 cal
Minute 2 = 2 cal
… and so on, until you cannot match the cals to the minute, or reach the cap
B. ROMWOD
Day 5
WOD 211231
Repeat WOD 201231
AM Heats Only!
Happy New Year’s Eve!
A. Complete workload @ 80-90% effort
100cal row/bike/ski + 25 bjsd… nte 30”
75cal row/bike/ski + 50 abmat sit-ups
50cal row/bike/ski + 75 hrpu
25cal row/bike/ski + 100 air squats
B. post WOD recovery
Day 6
220101
Shed Closed Today!
Happy New Year!
