16 December – 21 December 2019

Posted on December 16, 2019

Monday, December 16

Strength: Push Press 10-10-10-10

WOD: Death by Kettlebell Swings 35/55

 

Tuesday,  December 17

Skill Work: Muscle Ups

WOD: 20 Minute AMRAP

3 Muscle Ups

6 Power Cleans 93/135

9 Box Jumps 20/24

 

Wednesday, December 18

Strength: Overhead Squat 7-6-5-4-3
WOD:
2 Minutes
20 PVC Pipe Sit-Ups 25/45
Max Wall Balls 14/20
1 Minute Rest
(workout is finished when athletes have completed 100 wall balls)
WOD: For Time
*75 Double Under Buy In
5-10-15-20-25-20-15-10-5
Push Ups
Ring Rows
Slamballs 25/40
*75 Double Under Buy Out
*28 Minute Time Cap

 

Friday, December  20

Strength: Strict Bent Over Row 8-8-8-8-8

WOD: 7 Rounds For Time
12 Knees to Elbows

4 Turkish Get Ups 35/55

16 Goblet Squats 35/55

*18 Minute Time Cap

 

Saturday,  December 21

WOD:

5 Minutes

30 Second Hanging L Hold

30 Seconds Rest

 

5 Minutes

Row For Calories

 

5 Minutes

30 Seconds Wall Sit

30 Seconds Rest

 

5 Minutes

30 Seconds Plank

30 Seconds Rest

 

5 Minutes

10 Shuttle Sprints

30 Seconds Rest

 

 

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