2 December – 7 December 2019

Posted on December 2, 2019

Monday, December 2

Strength: Push Jerk 6-5-4-3-2

 

WOD:  5 Rounds

3 Minute AMRAP

4 Ground to Overhead 63/95

7 Toes to Bar

8 Alternating Plank Rows 25/45

 

1 Minute Rest

 

Tuesday,  December 3

Strength: Back Squat 5-5-5-5-5

 

WOD: For Time 27-21-15-9

Goblet Squats 35/55

Push-Ups

SDLHP 35/55

 

Wednesday, December 4

Skill Work: Handstand Push-Ups/ Handstand Walks

WOD: 9 Rounds for Time
10 Hang Snatch 53/75
10 Burpees to 6′ Target
40′ Handstand Walk
*24 Minute Time Cap
WOD: 28 Minute EMOM
Minute 1: 10/12 Calorie Row
Minute 2: 14  Plank Ups
Minute 3: 14 Slamballs 25/40
Minute 4: 14 Ring Rows

 

Friday,December  6

Strength: Power Clean 2-2-2-2-2

WOD: 14 Minute Ladder 1,2,3,4…
Box Jumps 20/24
40′ Shuttle Sprints
Squat Cleans 103/155

 

Saturday,  December 7

WOD:

9 Minute AMRAP

15 Kettlebell Dead Lift

10 Alternating Kettlebell Power Cleans

80′  Single Arm Overhead Farmers Carry 35/55 (40′ on each arm)

 

9 Minute AMRAP

12 Calorie Row

6 Burpee Over Rower

 

9 Minute AMRAP

30 Russian Twists 10/25

15 Back Extensions

15 Air Squats

 

 

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