20 December – 25 December 2021

Posted on December 19, 2021

Monday, December 20

Strength: Push Jerk 3-3-3-3-3

WOD: 5 Rounds For Time

4 Clean And Jerks 108/155

8 Back Squats 108/155

20′ Handstand Walk or 40′ Bear Crawl

 

Tuesday, December 21

WOD: 7 Rounds For Time

12 Kettlebell Swings 35/55

12 Burpees

12 Step-Ups 20/24

1000/1200 Meter Row Anytime During The Workout

*24 Minute Time Cap

 

Wednesday, December 22

Strength: Dead Lift 7-7-7-7-7

WOD: 13 Minute Ladder 3,6,9,12…

SDLHP 63/95

Toes To Post

 

Thursday, December 23

40/50 Calorie Bike For Time

 

WOD: 15 Minute AMRAP

35 Double Unders

10 Slam Balls 25/40

15 Ring Rows

 

Friday, December 24

WOD: 12 Days Of Christmas

1 Cluster 83/115

2 Bar Muscle Ups

3 Wall Walks

4 Shoulder To Overhead 83/115

5 Front Squats 83/115

6 Power Cleans 83/115

7 Dead Lift 83/115

8 Pull-Ups

9 Plank Rows 35/50

10 Alternating Dumbbell Power Snatch 35/50

11 Push-Ups

12 Devils Press 70/100

 

Saturday, December 25

No class today have a merry Christmas!!

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