Friday 12-13-24
AMRAP 8:
5 hang power cleans 155/105
5 strict handstand push-ups
Thursday 12-12-24
5 rounds for time:
2 rope climbs
20 burpees
40 air squats
Wednesday 12-11-24
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
Tuesday 12-10-24
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
Monday 12-9-24
For time:
21 front squats 185/125
200-m double-DB farmers carry 50/35
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Sunday 12-8-24
AMRAP 12:
12 hang power cleans 135/95
3 ring muscle-ups
Saturday 12-7-24
”Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps (20 in)
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds.
Friday 12-6-24
30-20-10 reps for time:
Single-leg squats
Pull-ups
Thursday 12-5-24
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time
Wednesday 12-4-24
open wod 24.1
21 DB snatches, arm 1 50/35
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral …