HAPPY NEW YEAR!

WOD
25 min ARMAP – Teams of 2
3 Strict Pull ups (Scale: Bands)
6 Wall Balls 20/14
9 HR Push Ups
12 Calories (Team picks bike or row)

*Teammates will switch after each completed round

WOD:
Class WOD

Accessory:
Work on a gymnastic weakness

Oly:
15 minutes to find the heaviest complex of
1 Hang Power Clean + 1 Hang Squat Clean

WOD
8 Rounds for time
3 Strict HSPU (Scale: Kipping HSPU – 1 ab mat – Seated Double KB Press)

Skill:
E2MOM x 5 rounds
5 TnG Squat Cleans
*Start around 65%, increase if reps are clean and feels good.

WOD:
Class WOD
Accessory:
60 banded strict chest to bar pull ups

Skill: EMOM x 15, alternating movements
Min 1) 5-7 Strict Pull ups (bands ok)
Min 2) :15 Top of Plank Hold
Min 3) :15 Bottom of Push Up Hold

WOD: For Time
30-20- 10
Single Arm Strict Press 25-30/15- 20

REST DAY

Skill
3 rounds of
7 KB Russian Swings
75ft Right Arm OH Carry
7 KB Russian Swings
75ft Left Arm OH Carry
Rest :90 to 2 minutes

WOD
3 Rounds of
6 min AMRAP

Strength: Front Squat
3-3- 3-3- 3

Score is heaviest 3

Strength
Back Squat
5 reps @ 65%
5 reps @ 75%
Max reps @ 85%
*Rest 2 to 3 minutes between efforts

WOD
For Time
18-15- 12-9
Front Squat 95/65
Pull Up