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8-10a Open gym

WOD: kipping pullup/ bar muscle up skill; Skill: Pullup/ CTB/ Bar muscle upA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping bar muhttps://www.powermonkeyfitness.com/videos/bar-dynamic/bar-muscle mini team Cindy-ish: teams of 2, one person works at a time;AMRAP 10 min:5 bar muscle ups* scale to movement attainable for reps based on

WOD: A. 20 min clock;working 2-3 people together for spotter(s)work up to a heavy set of 5 barbell bench pressfollowed by 3 drop sets of 5 reps at 70-80% of today’s heavy 5, ALL inside the 20 min clock. B. 3-5 sets of 5 strict pullups;least assistance/add weight if possible.

WOD: ‘Morrison’ Lvl6/5: 50-40-30-20-10 reps for time with a partner:Wall-ball shots (10/14 lb) (9/10 ft)Box jumps (20/24 in)KB swings (35/53 lb)– Step down from the box. Lvl4/3:40-30-20-10 reps for time with a partner:Wall-ball shots (6/10 lb) (9/10 ft)Box step-ups (12/20 in)KB swings (18/26 lb)– Step down from the box.

WOD: Conditioning challenge:20:00 to establish max meters on a machine of your choice.

WOD: Lvl6/5:AMRAP 15:20-cal row15 double-DB push presses (35/50 lb)10 toes-to-bars/10 double DB box step overs*alternate rounds= odd rounds do TTB, even rounds do DDB box step overs Lvl4/3:AMRAP 15:15-cal row15 double-DB push presses (20/35 lb)10 knees-to-armpits/10 DDB box step overs Lvl2/1:AMRAP 15:10-cal row15 double-DB push presses (10/15 lb)10 hanging knee raises/10 DDB box step overs

8-10a Open gym Strength:EMOM 16:Min. 1 | 10 pull-ups (strict if possible)Min. 2 | 5 Back squats (125/185 lb) WOD:AMRAP 20 with a partner:24 box jump-overs (20/24 in)24 power snatches (65/95 lb)24 overhead squats (65/95 lb)24 knees-to-elbows24-cal bike– Step down from the box.

WOD: Lvl6/5:2 rounds for time:50 alternating DB snatches (35/50 lb)50 wall-ball shots (14/20 lb) (9/10 ft) Lvl4/3:2 rounds for time:50 alternating DB snatches (20/35 lb)50 wall-ball shots (10/14 lb)(9/10 ft) Lvl2/1:2 rounds for time:30 alternating DB snatches (10/15 lb)30 wall-ball shots

Open Gym 2:30-4pm ONLY At home/Open gym; 2-4-6-8-10 reps for time of:Wall-walksShuttle runs– 1 shuttle run is 25 ft out and 25 ft back.

Happy New Year! NO CLASSES! At Home: For time: 800-m run50 hand-release push-ups50 single-arm DB overhead walking lunges (35/50 lb)*sub out 100 walking lunges if you don’t have a DB.800-m run