2019 Final Workout
Just show up!
2 x 20min partner WODS! To bring In The new decade!
5:30am and 6:30am!
Archive for year: 2019
Monday 12-30-19
Strength
Thruster
10-8-6-4-2
Work to a heavy 2RM
WOD
For time
12 Squat Cleans (135/95)
400m run
8 Squat Cleans (155/105)
400m run
25 Pull ups
400m run
6 Squat Cleans (185/115)
400m run
4 Squat Cleans (205/125)
400m run
*Scaled weight as needed\ increase every round tho
Friday 12-27-19
Skill
With a Partner
ME Cal row within time domain
Alternate min (50sec) on the rower for a total of 10min. Each person will do 5 rounds (or 5min each)
Measure= team total calories
WOD
Complete “Randy”
75 Snatches (Power/muscle)
(55/45)
With EMOM work.
Min
0= 5 burpees
1= 5 Burpees
2= 5 Burpees
3= 3 Pull-ups
4= 3 Pull-ups
5= 3 pull-ups
6= 5 Jump over bar (2 foot take off)
7= 5 jump over bar
8= 5 jump over bar
9= 1 HSPU
10= 1 HSPU
11= 1 HSPU
12= 3 Burpees
13= 3 Burpees
14= 3 Burpees
15- No penalty
16- No penalty
17min time cap
Thursday 12-26-19
Skill
Clean Complex
1 Power + 1 FS + 1 Touch and go SC + 1 FS
5-7 sets
20 min time cap
WOD
15min AMRAP
10 Hang Power Cleans (115/85)
15 Air Squats
20 Push-ups
Cashout- 20 strict pull-ups
Christmas EVE 2019
12 days of Christmas
1 Power Clean
2 burpees
3 T2B
4 Pullups
5 Box Jumps
6 Reverse Lunges
7 Push Jerks
8 KBS
9 pushups
10 sit-ups
11 Front Squats
12 Power Snatches
(135/95)
Friday 12-20-19
WOD
30 min AMRAP
9 Power Snatches (95/65)
12 OHS (95/65)
7 Pull-ups
1 Rope Climb
100m sand bag run
Rest 1min
Thursday 12-19-19
Strength
Back Squat
10-5-3-3-5-10
WOD
For Time
10 Burpees
20 T2B
40 Sit-ups
60 Russian KBS (62/35)
40 Sit-ups
20 T2B
10 Burpees
12-18-19
Strength
DL
5-3-1-1-1…
Establish 1RM
20min
WOD
18-15-12-9-6
Hang Power cleans
Push Jerks
(135/95)
Tuesday 12-17-19
Skill
Pull-ups
(Weighted)
5-5-5-5-5
WOD
“Jacob Morris”
50 WB
40 Cal row
30 DB snatches
20 box Jumps overs
15 Bar MU’s
Cashout– bicep curls
Monday 12-16-19
Strength
Hang Squat Snatch
2-2-2-2-2
Complete at least 5 working sets
WOD
5min AMRAP
7 FS (115/75)
3 Wall walks
25 DU’s
Rest 2min
5min AMRAP
7 FS (135/85)
3 Wall Walks
25 DU’s
Rest 2min
5min AMRAP
7 FS (165/105)
3 Wall walks
25 DU’s
