Daily Workout

Strength Snatch High Pulls from Power Position 7 sets of 5 Reps WOD Run 800m 40 KB Power Clean & Push Jerks 70/53 (start from the floor each rep) Run 800m

Strength Unbroken High Hang Snatches 3 sets of 3 reps WOD 12 min AMRAP 7 Hang Power Snatch 95/65 14 Air Squats

Strength Back squat 5 sets of 3 reps: work to 75-80% of 1RM WOD 21-15-9 KB Cleans 70/53 T2B

Strength Push Press 7 sets of 3 reps WOD Complete 5 rounds for time: 12 Front Rack Lunges 45/35 12 Diamond Push Ups Sprint 200m row

Strength Weighted Pull-ups 5 sets of 3 reps WOD 12 min AMRAP 1 Power Clean @ 225/155 5 C2B Pull Ups

Holidays in The Hampdens Holiday Schedule Dec 24th 6AM & 5:30PM. NO 6:30PM Dec 25th 11AM Dec 26th 11AM Additional WOD dates: Next Mobility WOD Dec 30th 7:30PM Swim WOD Jan 3rd 10AM-12PM

WOD 50 Med Ball Cleans 20/14 5 Rope Climbs 15′ 40 Med Ball Cleans 4 Rope Climbs 30 Med Ball Cleans 3 Rope Climbs 20 Med Ball Cleans 2 Rope Climbs 10 Med Ball Cleans 1 Rope Climb

Strength OHS 5 sets of 5 reps: work up to a heavy set WOD “Jack” AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)

Strength Front Squats 4 sets of 5 Reps: 3 sec pause at bottom; work up to about 75-80% WOD 12 min EMOM Odd: 18 KB swings 70/53 Even: 50 Double unders

Strength Snatch 1st Pulls 5 sets of 3 Reps @ 110% WOD Tabata Alternating Snatches 95/65 Burpees over the bar

Strength Single Leg Split Squats 3 sets of 5 reps(each leg) WOD 10 min AMRAP 5 Bar Muscle ups 5 Box Jumps, 30/24 5 Squat Cleans, 155/105

WOD Row 2000 Meters 50 Pistols (alternating legs) 30 Hang Power Cleans 155/95