Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Dec 12th 2020

Strength & Conditioning:

Get as far as possible in 35min…

50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
Deadlifts 225/155
immediately into;
Front Squats 135/95

You’re going to have to do some weight changes, so be ready for that and use clips! Get ready for a fun little throwdown đŸ™‚

Wanna mix it up? Replace 42-30-18 Burpees with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.


Teams of 2: (Only 1 person works at a time. Switch whenever you like)

Row 2,000 Meters
*Switch Every 200 or 250m

Try and finish…
100 Alt. DB Snatches 50/35lb
150 Push-Ups
*You must finish all 100 snatches before going to the push-ups.

Assault Bike 2 Miles

8min. AMRAP:
10 Partner Ball Toss Sit-Ups
10 Partner Russian Twists (right)
10 Partner Russian Twists (left)
*Using a 10-20lb. Wall or Slam Ball

Da Daily D:

Complete 50 Sit-Ups as a “buy in.”

Then, IMMEDIATELY start chipping away at a 10min. Plank Hold on your elbows.

EVERY TIME you rest or break complete:

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

Time Cap: 30min.
Weight: 45/30s

Full Body Aesthetics: Day 27 Cycle 5


5min. of Barbell Hip Thrusts

5min. of Incline DB Bench Press

5min. of Strict Pull-Ups (Regular Grip and Shoulder Width)

5min. of Tilted Single Arm DB Press
*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 5-7 reps on each side repeatedly the entire time. Should have a better idea of this one after last week.

5min. of Bodyweight Dips
*You can use parallel bars or a bench today.

5min. of Supinated DB Curls

5min. of DB Russian Twists with a 35lb. DB for men and 25lb. For Women.

Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows.

Do a few reps to warm up and use a weight that is similar to what you’ve been using. The volume is going to be significantly less no matter what you pick (light or heavy), but I’d still pick something I could be moving for the majority of the time. Don’t choose something that’s going to leave you resting for almost a minute because you won’t get many reps in.



NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD