Monday, December 5, 2022
WOD:
E10MOM X 3
650/500 Meter Row
20 Dual KB Hang Cleans 53/35#
20 Alt. SA KB Push Presses 53/35# (10/arm)
30/20 Calories of Assault Bike
Tuesday, December 6, 2022
Strength:
E2:30 x 5 Rounds
8 Back Squat 3011 Tempo
16 DB Hammer Curls
WOD:
5 Rounds:
10 Back Rack Lunge 115/75#
40 Double Unders
10 Wall Balls 20/14#
Wednesday, December 7, 2022
Strength:
E2MOM x 4 Sets
DB Bench Press
8-8-8-8 3011 Tempo, 12 db bent fly
WOD:
Run 400 Meters
50 Push Ups
Run 600 Meters
40 Hollow Rocks
Run 800 Meters
30 Knees To Elbows
Thursday, December 8, 2022
Strength:
E2:30 x 5 Rounds
8 Barbell Deadlift 3011
12 Supine DB Tricep Extensions
WOD:
21-15-9
Sumo Deadlift High Pull 95/65#
3-2-1
Legless Rope Climbs
Friday, December 9, 2022
WOD:
18AMRAP
15/12 Cal Row
12 SA KB Lunges 53/35# (6/leg)
2 Turkish Get Up/arm
20 KB OH Marches (10/arm)
Saturday, December 10, 2022
Strength:
In 10:00 Complete
5 x 3 Power Snatch
WOD:
E3MOM x 5 Rounds
12/9 Cal Bike
3 Snatch Deadlifts 135/95#
2 Power Snatches
1 Overhead Squat
Sunday, December 11, 2022
WOD:
E:90 x 12 Rounds
Odd Rounds
5 Strict Handstand Push Ups
40 Double Unders
Even Rounds
3 Strict Ring Muscle Ups
:20 L-Sit