6 December – 11 December 2021

Posted on December 6, 2021

Monday, December 6

Strength: Push Press 10-10-10-10

WOD: 10 Minute AMRAP

3 Bar Muscle Ups

8 Shoulder To Overhead 63/95

 

Tuesday, December 7

WOD: 25 Minute EMOM

Minute 1: 8/10 Calorie Bike

Minute 2: 40 Seconds Battle Ropes

Minute 3: 12 Burpees

Minute 4: 10/12 Calorie Row

Minute 5: 12 Pistol Squats

 

Wednesday, December 8

Strength: Power Cleans 5-5-3-3-2

WOD: For Time

4 Rounds

5 Power Cleans 123/185

10 Box jumps 20/24

2 Minutes Rest

4 Rounds

10 Power Cleans 93/135

20 Step Ups 20/24

 

Thursday, December 9

WOD: 22 minute AMRAP

5 Handstand Push-Ups

5 Hang Power Snatch 63/95

15 Sit-Ups

*800/1000 Meter Row Anytime During The Workout

 

Friday, December 10

Strength: Front Squat 3-3-3-3-3

WOD: 30-20-10

Back Squat 108/155

Pull-Ups

 

Saturday, December 11

WOD: 10 Rounds For Time

10 Push-Ups

15 Kettlebell Swings 35/55

6 Shuttle Sprints

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