Dec 3
Strict Press
4×3 @ 85%
Deadstop Alternating KB Rows
3×12 (6 per side)
For Time:
15 Sumo Deadlift High Pull (75#/55#)
15 Thrusters (75#/55#)
12 SDHP (95#/65#)
12 Thrusters (95#/65#)
9 SDHP (115#/80#)
9 Thrusters (115#/80#)
Dec 4
Partner WOD
3 Rounds
800m Row
12 Burpees over Rower
Rest 3
4 Rounds
80 Double Unders
30 Shrimp Squats
Dec 5
EMOM 5
20 Shoulder Taps
Rest 2
EMOM 5
10 Strict Pullups
Rest 2
EMOM 5
12 KB Snatches (53#/35# – 6 per side)
Rest 2
AMRAP 5
6 Hand Release Pushups
6 Toes to Bar
Dec 6
Sumo Deadlift
6×1
AMRAP 12
12 Front Squats (95#/65#)
15 Wall Balls (20#/14#)
18 Situps
Dec 7
Turkish Getup
5 Singles per side @ top weight
Donkey Kong
21-15-9
Burpees
KB Swings (53#/35#)
Box Jumps (24″/20″)
Dec 8
Back Squat
4×5 @ 80%
15-12-9-6-3
Power Snatch 95/65
Overhead Squat
Pull Up
Dec 9
In Teams of 3
For Time
100′ Handstand Walk
150 Cal. Bike
200 Double Unders
150 Cal. Row
100 DB Overhead Walking Lunge 35/20