December 2022

Friday December 16th , 2022 A. Deadlift 5 – 5 – 5 – 3 -3 – 3 – 1 – 1 – 1 B. Partner AMRAP 15 50 Sumodeadlift Highpull 95 / 65 50 cal machine share the reps , 1 athlete working at a time.

Thursday December 15th , 2022 AMRAP 14 2 – 4 – 6 – 8 – etc Thrusters 135 / 85 Burpee Box jump over 24 / 20

Wednesday December 14th , 2022 5 rounds Run 250m 20 calories on any machine 15 Kettlebell swings 53 / 35

WOD December 13th , 2022 A. EMOM 15 1 deadlift + 1 Hang Power clean + 1 front squat + 1 push jerk B. 12 min abs 3 rounds 1 min situps 1 min hollow rocks 1 min plank 1 min rest

Monday December 12th , 2022 20 min amrap 5 pull up 10 push up 15 air squat 30 double unders

WOD 12 / 8 / 2022 AMRAP 15 8 push press 95 / 65 24 Double unders 8 Reverse back rack lunges 24 double unders

WOD 12 / 7 / 2022 For time Run 500 – 400 – 250 – 100m Wall Ball 40 – 30 – 20 – 10 Rope Climb 4 – 3 – 2 – 1

WOD 12 / 6 / 2022 A. Back Squat 8 – 8 – 8 6 – 6 – 6 4 – 4- 4 B. Cash out – AMRAP 10 20 Pistols /lunges 20 situps

WOD 12 / 5 / 22 10 rounds 3 clean and jerk 135 / 95 4 burpees over bar 5 toes to bar

Friday December 2nd , 2022 AMRAP 15 3 – 6 – 9 – 12 – etc Power clean 135 / 95 burpees to target