Dec 17-23, 2018

Dec 17

AMRAP 22

Partner WOD

10 Power Cleans (95#/65#)

400/350m Row

20 Air Squats

**Each partner alternates movements

Dec 18

Strict Press

Up to heavy single

For Time

10,9,8…1

Pullups

1,2,3…10

Pushups

Dec 19

For Time

12L Bear Crawl width of gym

Rest 1 min

50 Double Unders

7 Man Makers (50#/35#) – No Press

50 Double Unders

7 Man Makers (50#/35#) – No Press

50 Double Unders

7 Man Makers (50#/35#) – No Press

Rest 1 min

12L Bear Crawl width of gym

Dec 20

Sumo Deadlift

Up to heavy single

AMRAP 7

15 Front Squats (75#/55#)

12 Tuck Ups

9 Burpees

Dec 21

2 RFT

8 DB Split Jerks (50#/35#)

8 Toes to Bar

100 Walking Lunges

8 Handstand Pushups

8 Toes to Bar

50 Box Jumps (24″/20″)

Dec 22

Pause Snatch Deadlift with shrug

3×5

Snatch

5×1

5 Rounds For Time

10 Power Snatch 95/65

14 Pistols

Dec 23

12 Days of Christmas

1-30 sec Plank

2-Strict Pull Up

3- Ring Dips

4-Lateral Burpee

5-Deadlift 185/125

6- Wallball 20/14

7- DB Clean 50/35

8- Mountain Climbers(per leg)

9- KB Swing 53/35

10- Jump Lunges(per leg)

11- Handstand Push Ups

12- Thrusters 95/65

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