WOD

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Seal Walk x50ft + Push-up x5-7
Min 2 – Front Walk DB Walking Lunge x50ft + RDL x8-10
Min 3 – Ski Erg x30 sec Max
Min 4 – Alt. Single Arm Russian Kettlebell Swing x30 sec Max
Min 5 – Star Plank x15 sec ea. side

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 12 Min Of:
8 Cal Assault Bike
5 Overhead Squats (115/75)
rest 2 min, then do:
AMRAP In 15 Min Of:
12 Wall Balls (20/15)
10 DB Double Snatch (35/25)

*Only 1 athlete works at a time. An athlete must complete 1 full round before their partner can start.
**Score total rounds completed between both amraps.

Reminder:Todays 6pm class is cancelled.
Holiday Party tonight at Bunker Hill in Wantagh
7-10pm, $45/pp or cash bar.

A) Coaches Choice Warm-Up

B) 5 Sets
Snatch Pull + Power Snatch + Hang Power Snatch

C) “Fran”
For Time
21-15-9 Reps Of:
Thrusters (95/65)
Pull-ups

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) For Time:
40 Man Makers (35/20)
60 Cal Row
*Ever min must start with 4 V-ups

C) 3 Sets
Back Rack Bulgarian Split Squat x15 ea.
Supinated Barbell Bent Over Row x15

A) Coaches Choice Warm-Up

B) 3 Sets
Bent Over Reverse DB Flye x12-15
rest 30 sec
Powell Raise x8 ea. @2121
rest 30 sec
Single Arm DB High Pull x12-15 ea.
rest 30 sec

*Bent Over Reverse Flye – Light to medium weight
*Powell Raise – Light weight
Single Arm DB High Pull – Medium weight

C) 2 Sets Of:
AMRAP In 3 Min Of:
5 Front Squats (Rx 115/75) (Rx+135/95)
10 Push-ups
rest 3 min
AMRAP In 3 Min Of:
5 Shoulder to Over Head (Rx 115/75) (Rx+135/95)
10 Squats
rest 3 min
AMRAP In 3 Min Of:
Max Cal Ski Erg
rest 3 min

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
2-4″ Deficit Deadlift x4

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

C) “Tabata”
8 Rounds Of:
20 Sec Max Cal Assault Bike
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max Box Jump Over (24″/20″)
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max DB Thruster (50/35)
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max Pull-up
rest 10 sec

*Score total reps completed

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Morning x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) In 15-20 Minutes Build To A 3RM Front Squat

C) 5 Rounds For Time Of:
10 Hang Power Cleans (Rx 115/75) (Rx+ 135/95)
10 Burpee Over Bar

A) Coaches Choice Warm-Up

B) AMRAP In 30 Min Of:
20 Kettlebell Swings (53/35)
20 Squats
100ft Farmers Carry, R (53/35)
100ft Farmers Carry, L
20 Sit-ups
20 Ball Slams (20/15)
100ft Overhead Carry, R (53/35)
100ft Overhead Carry, L