12.29.22
For Time: 21-15-9 Assault Bike Cals Power Cleans 115/85 Alternating Pistols
December 2022
12.28.22
20 min clock 5 rounds of: 2 min work/ 2 min rest 2 rope climbs 10/7 cal bike Max Farmer Carry in remaining time, 25 ft at a time (70/53) Score is total number of reps of Farmer Carry (25ft = 1 rep)
12.27.22
Amrap 12 3 Thrusters 95/65 3 HSPU 6 Thrusters 95/65 6 HSPU 9 Thrusters 9 HSPUs 12 Thrusters 12 HSPUs …cont. in this manner, adding 3 reps each round for 12 mins
12.23.22
12 Days of Christmas (Partner WOD) 1-Wall Walks 2-Pistols 3-Burpees 4-Pull ups 5- Med Ball Cleans (20/14) 6-T2B 7- Weighted Sit ups (20/14) 8-DB Weighted Box Step Overs (50/35) 9-Wall Balls (20/14) 10-DB Weighted Walking Lunges (50/35) 11-Box Jumps 12-DB Snatches (50/35)
12.21.22
Partner WOD (for max reps) 3:00 work/ :15 transition *One partner is always working Tire Flips GHDSU Rope Climbs KBS (24 kg/16 kg) DB Clean & Jerk (50/35) Ski cal Wall Balls (20/14) Sand Bags over Shoulder Bike cal Knee 2 Elbow Battle Ropes
12.20.22
10 AMRAP 10 Deadlift (95/65) 8 Hang Clean (95/65) 6 Push Press (95/65) 4 Overhead Lunges (95/65)
12.19.22
Every 6 mins for 24 mins (each round for time) 30 Double Unders 15 Pull Ups 30 Double Unders 10 C2B Pull Ups 30 Double Unders 5 Bar Muscle Ups
12.16.22
Partner Workout 35 Minute AMRAP 100 Wallballs (20/14) (10’/9′) 800m Run Total (Alt 200m/400m) 60 Deadlift (185/125) 40 Alt DB Snatch (50/35) 20 Alt SA Devil’s Press (50/35) 10 Box Get Overs (48″/40″)
