21 December – 26 December 2020

Posted on December 20, 2020

Monday, December 21 

WOD : 24 Minute AMRAP

9 Kettlebell Dead Lift 70/110

18 Step Ups 20/24

9 Toes to Post

14/18 Calorie Row

 

Tuesday, December 22

WOD: 7 Rounds for Time

6 Dumbbell Push Press 70/100

10 Goblet Squats 35/55

10 Alternating Plank Rows 35/55

10 Burpees

*25 Minute Time Cap

 

Wednesday, December 23

WOD:

12 Minute AMRAP

12/15 Calorie Row

10 Slam Balls 25/40

1 Minute Plank

 

12 Minute AMRAP

16 Slam Ball OTS 25/40

16 Sit-Ups

16 Ring Rows

 

Thursday, December 24

WOD:  12 Day of Christmas

1 Push Jerk  83/115

2 Thrusters 83/115

3 Front Squats 83/115

4 Hang Cleans 83/115

5 Dead Lifts 83/115

6 Front Rack Lunges 83/115

7 Pull-Ups

8 Push-Ups

9 Box Jumps 20/24

10 Squat Jumps

11 Burpees

12 Power Snatch 83/115

 

Friday, December 25

No class today have a MERRY CHRISTMAS!!!

Saturday, December 26
WOD: For Time 30-25-20-15-10-5
*800/1000 Meter Row Buy In
Hollow Rocks
Kettlebell Swings 35/55
Air Squats
*28 Minute Time Cap

 

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