New Year’s Eve

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RED (RX):
For Total Time:
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg)

While P2 Performs:
AMRAP cal. Row

Switch

Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (155/105 lb.)

While P2 Performs:
AMRAP cal. Row

Switch

WHITE: (24/16 kg) (135/95 lb.)
BLUE:
(16/12 kg) (95/65 lb.)

Pull Pull Couplet

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RED (RX):
5 Rounds for Time:
14 Alt. DB Power Snatches (50/35 lb.)
14 Hang Power Cleans (95/65 lb.)
*Every 90 sec., perform 12 Wall Balls (20/14 lb.)

WHITE:
5 Rounds for Time:
14 Alt. DB Power Snatches (40/25 lb.)
14 Hang Power Cleans (75/55 lb.)
*Every 90 sec., perform 12 Wall Balls (20/14 lb.)

BLUE:
5 Rounds for Time:
12 Alt. DB Power Snatches
12 Hang Power Cleans
*Every 90 sec., perform 10 Wall Balls

Motivate Each Other

46511057_625837354486362_7576104112920461312_oStrength:
Overhead Squat
5-3-1-1-1

Metcon:
In Partners, accumulate as many Pull-ups as possible in 7min:

While one person is working, the other person is hanging on the Pull-up Bar. Reps cannot be performed unless one person is hanging.

*Every time someone drops from the pull-up bar, both partners perform 5 Burpees

Post Holiday Struggle

IMG_4542RED (RX):
5 Rounds:
Min. 1: 18/12 cal. Assault Bike
Min. 2: 20 DB Push Jerks (50/35 lb.)
Min. 3: 10 Burpee Box Jumps (20 in.)

WHITE:
5 Rounds:
Min. 1: 15/10 cal. Assault Bike
Min. 2: 20 DB Push Jerks (45/25 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)

BLUE:
5 Rounds:
Min. 1: 12/8 cal. Assault Bike
Min. 2: 10 DB Push Jerks
Min. 3: 5 Burpee Box Step-ups

A Minute Too Long

IMG_5975RED (RX):
4 Rounds for Reps:
1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (50/35 lb.)
1 min. Plank Hold
1 min. Rest

WHITE:
4 Rounds for Reps:
1 min. Double-under attempts
1 min. Chin at Top with Light Band for Assistance
1 min. Step-ups (35/20 lb)
1 min. Plank Hold
1 min. Rest

BLUE:
4 Rounds for Reps:
1 min. Double-under attempts
1 min. Chin at Top of Ring-Row Hold
1 min. Step-ups
1 min. Plank Hold
1 min. Rest

Pump Day

32286583_10103192515984650_131525736988147712_nRED (RX):
For Time:
40 DB Hang Squat Cleans
30 Inverted Ring-Rows
30 DB Clusters
30 Inverted Ring Rows
20 DB Woman-makers

DB Load: 50/35 lb.

WHITE:
For Time:
40 DB Hang Squat Cleans
30 Inverted Ring-Rows
30 DB Clusters
30 Inverted Ring Rows
20 DB Woman-makers

DB Load: 35/25 lb.

BLUE:
For Time:

30 DB Hang Squat Cleans
20 Inverted Ring Rows
20 DB Clusters
20 Inverted Ring Rows
10 DB Woman-makers

DB Load: 25/15