December 2021

WOD 12 – 17 – 21 20 min amrap – partner wod 30 cal bike , ski or row 30 step ups with DB 50 / 35 30 DB snatch 50 / 35

WOD 12 – 16 – 21 3 rounds 250m run 25 pull ups 250m run 25 wall balls

WOD 12 – 15 – 21 A. ( 5 – 3 – 2 ) x 3 Squat wave B. Cash out 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank rest 1 min

WOD 12 – 14 – 21 100m run 10 – 1 clean 135 / 95 1 – 10 burpee over the bar

WOD 12 – 13 – 21 20 min or 10 rounds 10 cal row 10 box jump 24 / 20 10 push press 115 / 75

WOD 12 – 10 – 21 3 rounds 10 thrusters 95 / 65 100m run 10 toes to bar 100m run 10 OHS 95 / 65 100m run 1 legless rope climb 100m run 10 cal bike 100m run

WOD 12 – 9 – 21 EMOM 20 ODD Row 15 / 12 Even 5 deadlifts ( pick a weight that’s heavy but can still be done 5 in one set. )

WOD 12 – 8 – 21 A. 5 x 3 touch n go power snatch B. AMRAP 13 3 snatch 135 / 85 8 pistols or lunges in place 24 dubs

WOD 12 – 7 – 21 ( Pearl Harbor Day ) 5 rounds for time or 25 min AMRAP 10 Chest to bar pull up 20 push ups 30 situps 400m run

WOD 12 – 6 – 21 6 x 2 min rounds with 1 min rest 3 Power clean 3 front squat 3 push jerk AMRAP Burpee Box Jump overs in time remaining. Use 185 / 125 barbell respectively.