Dec 16 -22, 2019

Dec 16

2 Rounds – OT10M

Group 1

50/40 Cal Row

30 Handstand Pushups

125 Double Unders

Group 2

30 Handstand Pushups

125 Double Unders

50/40 Cal Row

Dec 17

AMRAP 22

Partner WOD

14 Toes to Bar

14 Pushups

14 Wall Ball (20#/14#)

Dec 18

27-21-15-9

Front Squat (95#/65#)

Complete 8 Strict Press after each set

Dec 19

Barbell Row

12-10-8-6

15m NFT

50′ DBall Carries (100#/80#)

50′ Sled Pushes (90#/45#)

20 Russian Twists

8 Adductor Planks

10 Back Extensions (ball)

Dec 20

Snatch

Build to heavy single

Hang Snatch

3×2 @ 80% of single

AMRAP 9

12 Box Jumps (24″/20″)

100′ Run

12 KB Swings (53#/35#)

Dec 21

For Time

10 Muscle Up

20/15 Cal Bike

50 DB Box Step Over 2×50/35

50′ DB Overhead Lunge (R)

50′ DB Overhead Lunge (L)

 

Dec 22

21-15-9

Deadlift 225/155

Bar Facing Burpee

20 Shoulder Taps between each round

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