13 December – 18 December 2021

Posted on December 11, 2021

Monday, December 13

Strength: Dead Lift 8-8-8-8

WOD: 12 Rounds For Time

6 Pull-Ups

9 Push-Ups

2 Dead Lift 180/265

 

Tuesday, December 14

Strength: Plank 10 Minute MOMO 25/45

 

WOD: 10 Minute AMRAP

10 Hang Power Cleans 63/95

10 PVC Pipe Sit-Ups

 

Wednesday, December 15

Strength: Squat Snatch 2-2-2-2-2

WOD: 12-11-10-9-8-7-6-5-4-3-2-1

Wall Balls 14/20 9’/10′

Burpees

*15 Minute Time Cap

 

Thursday, December 16

WOD: 21 Minute AMRAP

8 Ring Rows

12 Back Extensions

14 Double Unders

16 Box Jumps 20/24

 

Friday, December 17

Strength: Push Press 5-5-5-5-5

WOD: 14 Minute AMRAP

5 Thrusters 83/115

8/11 Calorie Row or 6/8 Calorie Bike

 

Saturday, December 18

WOD: TABATA

Side Plank Hold

Slam Ball OTS 25/40

Bike For Calories

Russian Kettlebell Swings 35/55

(each movement will be done 2x)

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