WOD

A) 2 Sets
5 sec Lateral Lunge Hold x3 ea leg
Squat Hold x30 sec
Glute Bridge Hold x30 sec

2 Sets
Samson Stretch Lunge x50ft
KB Windmill x6 ea.
Single Leg Deadlift x8 ea.

B) 5 Sets
4″ Deficit Deadlift x5

*Each rep is from a dead stop
**Build over the course of 5 sets.
***Maintain sound form each set.

C) 4 Rounds For Time Of:
8 Burpees
10 Double DB Snatch (Rx 35/20) (Rx+ 50/35)
12 Box Jump Overs (Rx 20″/16″) (Rx+ 24″/20″)

A) 2 Sets
Banded Good Morning x20
Banded Scap Pulls x20
Reverse Lunge + Groiner x6 ea.
+
2 Sets
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) Hang Squat Clean
65% x5
70% x3
80% x2
75% x3
80% x3
85% x3
*All percentages based of heaviest double performed in the last 2 weeks.

C) For Time
50-35-20 Reps Of:
Cal Row
Wall Ball (20/15)

A) Coaches Choice Warm-Up

B) AMRAP In 20 Min Of:
400 m Run
3 Turkish Get-up, R (35/25)
3 Turkish Get-up, L
6 DB Box Step-overs (35/25)

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
AMRAP In 25 Min Of:
20 Alt. DB Snatch (50/35)
15 Pull-ups
10 Bear Complex (95/65)

*Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Behind the Head Push Press
**You can not squat clean
***Only 1 athlete can work at a time. Partition reps however you please.

A) Coaches Choice Warm-Up

B) Every 2 Min For 14 Min Do:
5 sec Tempo Snatch Pull + 5 sec Tempo Power Snatch + Power Snatch
*Building

C)”Karen”
For Time:
150 Wall Balls (20/14)

A)2 min ski or Row
+
2 Sets
Plate Shoulder Circles x8-10 ea. side
Banded Chest Flye x12-15

+
2 Sets
Single Arm Suitcase Deadlift x8 + Single Arm Farmers Carry x100ft, R
Single Arm Suitcase Deadlift x8 + Single Arm Farmers Carry x100ft, L
Lateral Band Walk w/ Overhead Plate Hold x25ft ea way

B) 3 Sets, Ea. For Time Of:
50 Kettlebell Swings (55/35)
40 Front Rack In Place Lunges (64/45)
30 Push-ups
rest 3 min

B) 3 Sets
Barbell Skull Crusher x20
Chest Supported Chinese DB Row x15

Happy New Year!!

** Open Gym 10am-1pm Only (No Classes)

* Morning Classes Only Today
* New Years Day- Open Gym 10am-1pm (No Classes)

A) Coaches Choice Warm-Up

B) “Bringing In 2020”
For Time:
2020 m Row
Then 20 Rounds Of:
1 Clean and Jerk (185/120)
1 DB Burpee Box Step Over (50/35)
20 Double Unders