WODs (Dec 18-23)

Monday

Part A (0:00-10:00)
AMRAP 10
4 Clusters
2 Rope climbs

Part B (10:00-20:00)
Build to a heavy Cluster single

Recommended weights for Part A:
F: 95-105
M: 135-155

Tuesday

For time:
10-8-6-4-2 Ring MU
30-24-18-12-6 DB snatch (alt)
90-72-54-36-18 DU’s

Recommended weights:
F: 25-35
M: 40-50

Wednesday

Tempo Overhead Squat (5s down, 5s pause)
Build to a quality single

21-5-9:
Overhead squats
Bar facing burpees

Recommended weights:
F: 55-65
M: 75-95

Thursday

5 sets
5 Strict T2B
5 Pause ATG split squat (per leg)

For time (solo or partner):
25 T2B
50 KB Goblet step-ups (alt)
75/60 Row calories
50 KB Goblet step-ups
25 T2B

Friday

5 sets:
5 Banded deadlifts
10 DB bench press
15 Bar inverted rows

3 x 20 reps:
Barbell curls
Band tricep push down
GHD hip extensions

Saturday

5RFT with a partner:
200m Run (together)
20 Burpee pull-ups
40 Wallballs (20/14 to 10/9’)

The run is completed together as a team and then split the burpee pull-ups and wallballs as needed, but only one partner works at a time on the burpee pull-ups and wallballs.

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