Dec 2 – 8, 2019

Dec 2

Rower Hamstring Curls

3×15

For Time

12-10-8-6-4

Deadlifts (185#/135#)

4-6-8-10-12

Dumbbell Push Press (50’s/35’s)

Dec 3

3 Rounds

In 2 min:

6 DB Box Step Ups (50’s/35’s) – Left and Right

Toes to Rings Remaining

R1

2 min:

8 Double KB Russian Swings (53’s/35’s)

6 KB Front Squats (53’s/35’s)

Burpees Remaining

R1

2 min:

8 Landmine Rows (45#/35#) – Left and Right

Double Unders Remaining

Dec 4

EMOM 21

4L Farmer’s Carry (70’s/53’s)

1 min Paced Row

2×10 sec Bike Sprints

1 min Paced Row

25s L-Sit

1 min Paced Row

1 min Rest

Dec 5

OT5M x 5

10 Power Cleans (135#/95#)

10 Bar Over Burpees

Dec 6

“Mary”

AMRAP 20

5 Handstand Pushups

10 Pistols

15 Pullups

Dec 7

In Teams of 3

For Time:

100 Cal Row

100 Box Jump Overs 24/20

100 Devil Press 40/30

100 Cal Bike

Dec 8

Front/Back Squats

3×4/6 @ 70% of 1 RM Front Squat

4 Rounds For Time

15′ Handstand Walk

7 Toes 2 Bar

2 Muscle Ups

12/8 Cal Bike

rest 60

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