eric

6:30-9 am Rut roh…. Don’t look at the date! Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 125-lb deadlift, 55-lb push press♂ 185-lb deadlift, 85-lb push press Scale:Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 75-lb deadlift, 35-lb push press♂ 115-lb deadlift, 45-lb […]

6:30-9 am 42-30-18 reps for time of: Row caloriesDumbbell box step-ups ♀ Two 20-lb DBs, 20-in box♂ Two 35-lb DBs, 20-in box Scale:30-18-12 reps for time of:Row caloriesDumbbell box step-ups ♀ 2 10-lb DBs, 12-in box♂ 2 55-lb DBs, 12-in box

6:30-9 am Pull-up ladderRest 5 minutes1/2 bodyweight overhead squat ladder Scale:Ring row ladderRest 5 minutesEmpty barbell overhead squat ladder

8-9 am ‘Michael’ scaled 3 rounds for time of:Run 800 meters35 back extensions35 sit-ups Scale:3 rounds for time of:Jog 400 meters25 PVC pipe good mornings25 AbMat sit-ups

6:30-9 am Front squat5-5-5-5-5

6:30-9 am Complete as many rounds as possible in 15 minutes of:6 pull-ups6 dumbbell rows6 dumbbell Turkish get-ups8 ring push-ups ♀ 20-lb TGU ♂ 30-lb TGU Scale:Complete as many rounds as possible in 15 minutes of:4 jumping pull-ups4 dips6 dumbbell Turkish get-ups8 push-ups ♀ 10-lb TGU ♂ 15-lb TGU

6:30-9 am The beginning of a New Year always needs…burpees! 9-6-3 reps for time of:SnatchesBurpee box jump-overs ♀ 24-in box, 115 lb♂ 30-in box, 155 lb Scale:9-6-3 reps for time of:SnatchesBurpee box step-overs ♀ 15-in box, 55 lb♂ 20-in box, 75 lb

8-9 am End the year with a focus on next year! Partner wodWork together to complete31 reps each:Battle rope pulsesLungesPull-upsPush-upsSit-upsHip ExtensionsSquatsSingle undersKettlebell swingsKettlebell cleansWall ballsBurpeesThenWork together toRow 2022 meters

6:30-9 am The perfect way to end the year, heavy dead! Deadlift5-5-5-5-5

6:30-9 am 2 rounds for time of:Run 800 m (May sub one of: box steps/Jump rope/row)25 burpees For each rep, jump and touch a target 6 inches above your reach. Scale: reduce sub length and lower touch target