I want to wish you all a Happy New Year and say congratulations and all the progress you’ve made this year. Take some time to reflect today and look back at how far you’ve come. If you’ve made massive progress share it in a bright spot in the community Facebook page.
WOD: AMRAP 25 with a partner:
25 Box jump-overs (20/24 in)
25 Power snatches (75/115 lb)
25 Overhead squats (75/115 lb)
25 Toes To Bar
25 Cal bike
Intermediate:
25 box jump-overs (20/24 in)
25 power snatches (55/75 lb)
25 overhead squats (55/75 lb)
25 knees-to-elbows
25 Cal bike
Beginner:
25 box step-overs (12/20 in)
25 hang power snatches (35/45 lb)
25 overhead squats (35/45 lb)
25 hanging knee raises
25 Cal bike
Home Workout:
AMRAP 20 with a partner:
25 object jump-overs
25 alternating dumbbell power snatches (35/50 lb)
25 single-arm dumbbell overhead squats
25 lying knees-to-elbows
25 dumbbell clean and jerks
– Use one dumbbell for the snatches and overhead squats.
– Use two dumbbells for the clean and jerks.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves