MONDAY, DECEMBER 19
OPEN WOD 22.1
AMRAP 15
3 WALL WALKS
12 DB SNATCHES 50/35
15 BOX JUMP OVERS 24/20″
TUESDAY, DECEMBER 20
THE GHOST
6 ROUNDS
1 MINUTE OF: ROWING
1 MINUTE OF: BURPEES
1 MINUTE OF: DOUBLE UNDERS
1 MINUTE OF: REST
WEDNESDAY, DECEMBER 21
AGAINST A 18:00 CLOCK
3 ROUNDS
30 WALL BALLS 20/14
20 HANG POWER CLEANS 95/65
10 BARBELL FRONT RACK LUNGES
IN THE REMAINING TIME BUILD TO A HEAVY
1 HANG POWER CLEAN
2 FRONT SQUATS
THURSDAY, DECEMBER 22
EVERY 2:00 X 9 ROUNDS (ALT BETWEEN)
5 BAR MUSCLE UPS
12/10 CAL SKI
–
10 PULL UPS
6 DB DEVILS PRESS
–
15 RING ROWS
30 DOUBLE UNDERS
FRIDAY, DECEMBER 23
EMOM X 20
1: ‘3-3-2-2-2-1-1-1-1-1’ DEADLIFT
2: 15/12 CAL ECHO BIKE
SATURDAY, DECEMBER 24
12 DAYS OF CHRISTMAS
1: ROPE CLIMB
2: KB SDHP
3: KB AMERICAN SWINGS
4: KB RUSSIAN SWINGS
5: BURPEES
6: BODYWEIGHT LUNGES
7: PUSH UPS
8: TOES TO BAR
9: AIR SQUATS
10: BOX JUMPS
11: HSPU
12: ROW
SUNDAY, DECEMBER 25
MERRY CHRISTMAS!
NO CLASSES
