MONDAY, DECEMBER 12
“SISSION”
AMRAP 20
1 ROPE CLIMB
5 BURPEES
200M RUN
*WEAR A WEIGHT VEST IF YOU HAVE ONE*
TUESDAY, DECEMBER 13
EMOM X 20
1: 15/12 CAL BIKE
2: 3 POWER CLEANS
3: 20 SIT UPS
4: 3 PUSH JERKS
WEDNESDAY, DECEMBER 14
PARTNER WOD
10 ROUNDS EACH
1 180′ SHUTTLE RUN (30′ LENGTHS)
10 ALT DB SNATCHES 70/50
THURSDAY, DECEMBER 15
AMRAP 16
5 DEADLIFTS 315/225
50 DOUBLE UNDERS
750M ROW
FRIDAY, DECEMBER 16
CROSSFIT.COM WOD 221119
EVERY 3:00 X 5 ROUNDS
20 DB WALKING LUNGES 50/35
20 BURPEE BOX JUMPS
SATURDAY, DECEMBER 17
HOLIDAY WORKOUT AND BOOZY BRUNCH PARTY
14 MINUTES (PARTNERS A&B)
3 ROUNDS
20 STRICT PULL UPS
40 WALL BALLS
20 SANDBAG CLEANS
MAX SANDBAG STEP UPS
REST 4 MIN BETWEEN
14 MINUTES (PARTNERS C&D)
3 ROUNDS
30 DOUBLE DB DEADLIFTS
40 DOUBLE DB HANG POWER CLEANS
60 DB SHOULDER TO OH
MAX CALORIES ON ROW
SUNDAY, DECEMBER 18
5 ROUNDS
8 DB FLOOR PRESS
8 SINGLE ARM DB ROWS L+R
3 ROUNDS
200′ FARMER CARRY
10 DOUBLE KB SWINGS
100′ SUITCASE CARRY L+R
20 ALT SINGLE ARM KBS
