December 6 – December 11, 2021


Monday: WOD:
10-12 min: 2 Snatch PP + 1 OHS work to heavy set
at min 15 then:
20 BBJO
25/20 Calorie Row
30 Power Snatch
25/20 Calorie Row
20 BBJO
for Time

Tuesday: WOD:
5 Sets of: 5 Clean DL + 3 HPC + 1 Push Jerl
rest 2 min then:
21–15-9
Deadlifts; HSPU
for time

Wednesday: WOD:
24/18 Calorie Row
50 Ft. WT Lunge
20 Push Ups
18 Min AMRAP

Thursday: WOD: Teams of 2
10 sets of 1 Clean & Jerk (70-80% of 1RM)
rest 3 min then:
15 Wall Balls
12 Push Ups
9 Box Jumps
15 Wall Balls
4 rounds ea

Friday: WOD:
300 M Run
20 MB Situps
50 Double Unders
rest 3 min
5 cycles of 5 min to complete 1 round

Saturday: WOD:
8 min AMRAP:
4-8-12-16-20 and so on… Calorie Row
1-2-3-4-5-and so on… Burpee Box Get overs
rest 2 min
8 min AMRAP:
4-8-12-16-20 and so on… Calorie Ski
1-2-3-4-5 and so on… KBS
rest 2 min
8 min AMRAP:
4-8-12-16-20 and so on…. Calorie Row
1-2-3-4-5 and so on…Power Cleans