12.22.23

Metcon
20 min EMOM
1: 15 Slamballs @ 30/20
2: 12 Ring Rows
3: 25 Air Squats
4: 100’ Sled Push
5: 10 Burpees

Accessory
Tabata Sledge x2
Rest 2 minutes between

12.21.23

Metcon
Partner WOD
Partner 1 performs 25/20 Calorie Bike
Partner 2 performs DBall hold @ 100/60
Switch positions and complete.
Rest 3 minutes
Partner 1 performs 25/20 Calorie SkiErg
Partner 2 performs DBall hold @ 100/60
Switch positions and complete.
Rest 3 minutes
X2
**Partner 1 cannot start until Partner 2 has picked up the DBall.  If Partner 2 drops the DBall early, Partner 1 must stop.

Accessory
4x10 Alternating DB Curls
4x10 DB Overhead Tricep Extensions

12.20.23

Metcon
30 Hang Power Cleans @ 155/105 (RX+ 225/155)
50 Alternating Pistols
2000/1600m Row
CAP programming from 3/11/2023

Accessory
For Time
15 Rope Climbs

12.19.23

Metcon
12 min AMRAP
25’ Handstand Walk
50 Double-unders
Retest from 9/17/2018

Skill Development
8 min EMOM
O: 15 GHD Sit-ups
E: 6 Strict Pull-ups (RX+ Strict C2B)

Accessory
10x100m Row
Rest 90 sec between

12.18.23

Strength
8 Rounds E3M
5 Overhead Squats

Accessory
Metcon
150 Russian KB Swings @ 70/53
Every time you stop, perform 10 burpees.