DECEMBER 12-18, 2022

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

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