9 December – 14 December 2019

Posted on December 9, 2019

Monday, December 9

WOD: 6 Rounds

4 Minutes

30 Med Ball Sit-Ups 14/20

30 Back Extensions

1 Minute Plank

Max  Alternating Dumbbell Clean and Press 35/50

1 Minute Rest

 

Tuesday,  December 10

WOD: 9 Rounds for Time

12 Goblet Squats 35/55

25 Double Unders

*1200 Meter Row Any Time During The Workout

*27 Minute Time Cap

 

Wednesday, December 11

WOD: 7 Rounds For Time
12 Kettlebell Dead Lift 70/110
12 Chest to Bar Pull-Ups
160′ Farmers Carry 70/110
12 Box Jumps 20/24
*25 Minute Time Cap
Strength: 5 Rounds for Quality
15 Second Hollow Hold
15 V Ups
15 Tuck Ups
30 Seconds Side Plank Hold (30 seconds each side)
WOD: 16 Minute AMRAP
8 Dumbbell Push Press 70/100
10 Alternating Dumbbell Hang Cleans 35/50
12 Alternating Front Rack Lunges 70/100

 

Friday,December  13

WOD: For Time
200 Meter Row
1 Minute Rest
200 Meter Row
1 Minute Rest
200 Meter Row
1 Minutes Rest
200 Meter Row
1 Minutes Rest
200 Meter Row
1 Minute Rest
50 Alternating Dumbbell Power Snatch 35/50
50 Kettlebell Swings 35/55
50 Burpees
* Athletes can partition reps any way they choose
*30 Minute Time Cap

 

Saturday,  December 14

WOD: TABATA

Battle Rope Drumming

Slamball OTS 25/40

Slamball Squat Cleans 25/40

Step Ups 20/24

* Athletes will go through each TABATA 2x

 

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