6 December – 11 December 2021

Posted on December 6, 2021

Monday, December 6

WOD: 20 Minute AMRAP

6 Jumping Bar Muscle Ups

8 Dumbbell Shoulder To Overhead 70/100

10 Hollow Rocks

12 Ring Rows

 

Tuesday, December 7

WOD: 25 Minute EMOM

Minute 1: 8/10 Calorie Bike

Minute 2: 40 Seconds Battle Ropes

Minute 3: 12 Burpees

Minute 4: 10/12 Calorie Row

Minute 5: 12 Pistol Squats

 

Wednesday, December 8

WOD: For Time

4 Rounds

20 Alternating Dumbbell Power Snatch 35/50

20 Box jumps 20/24

2 Minutes Rest

4 Rounds

20 Alternating Dumbbell Power Cleans 35/50

20 Step Ups 20/24

*25 Minute Time Cap

 

Thursday, December 9

WOD: 22 minute AMRAP

5 Handstand Push-Ups

15 Kettlebell Dead Lift 35/55

15 Sit-Ups

*800/1000 Meter Row Anytime During The Workout

 

Friday, December 10

WOD: 30-20-10

Front Rack Dumbbell Squats 70/100

Pull-Ups

Bike For Calories

 

Saturday, December 11

WOD: 10 Rounds For Time

10 Push-Ups

15 Kettlebell Swings 35/55

6 Shuttle Sprints

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