Empower Weekly WOD: Week Beginning December 8th 2025
Monday, December 8th 2025: Make Up Day
1) 21 Alt DB Pistols @65#
15 C&J @185#
9 MU
15 min Rest
21 Parallette HSPU
15 Snatch @165#
9 MU
2) 5 Rounds:
800m Run
30 GHD Sit Ups
30 Hip Extensions
3) Front Squat Pyramid
10-5-3-1-1-1-3-5-10
Tuesday, December 9th 2025
5x 5 min Row
5 rounds of row for 5 minutes, rest for 5 minutes. Score is total calories across all 5 rounds.
Wednesday, December 10th 2025
12 min AMRAP
10 Alt DB Squat Snatch @50/70#
50 Double Unders
For me, this came down to mobility. Power snatching the Rx’d load is no issue for me but the squat snatch is another thing altogether. To get full depth I had to begin round one with a 25lb dumbbell going up 5lbs every round until in round 4 I managed to hit depth with 40lbs.
Check your ego, prioritize mobility over load. If you cannot get to full depth, go lighter. For some it might even make sense to replace the squat snatch with 5 Dumbbell Overhead Squats per side in order to train mobility.
If you find this movement frustrating, you are not alone! But mobility is an integral part of fitness and if you are lacking it, like I am, then today is the perfect day to work on it (after all, it is only 12 minutes - could be worse).
I don’t recommend wasting too much time on the double unders. A minute per round should suffice.
Thursday, December 11th 2025
Snatch Balance
1-1-1-1-1-1-1
Focus more on skill than load. If mobility is a struggle, you may want to emphasize overhead squat practice before you aspire to speed pulling yourself under the barbell.
How To Snatch Balance - Technique Series w/ Coach Lee
Friday, December 12th 2025: Make Up Day
See Previous WODs
Saturday, December 13th 2025
12 Days of X-Mas 2025
Come join us for this annual Empower tradition!
Sunday, December 14th 2025
10 Rounds
5 HSPU
10 Alt Pistols
15 Pull Ups
This is a fun triplet but 10 rounds may be a tall order for some of us. I recommend a reasonable time cap and see how many rounds you can complete within the allotted time. Scale movements as required, I prefer skater aka shrimp squats for pistols.
