12.22.22
15-12-9-6 Thrusters (95/65) 400 m Run
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″)
12.14.22
For Time: 30 GHDSU 20 Hang Clean and Jerk (115/75) 100 Double Unders 20 Burpee Box Jump Overs (24/20) 15 Hang Clean and Jerk (135/95) 80 Double Unders 10 Ring Muscle Ups 10 Hang Clean and Jerk (155/105) 60 Double Unders
12.13.22
24 Minute EMOM: 1. 20 KBS (53/35) 2. 15 Toes to Bar 3. 10 Thruster (95/65) 4. 200m Run 5. Rest
12.12.22
5 Rounds on a 3 minute clock: 10 Snatch (95/65) 10 Bar Facing Burpees Max Calories on Bike in remaining time Rest 1 minute between rounds.
12.9.22
16 min Partner AMRAP Partner 1 4 Burpees 8 Pull ups 12 Pistols Partner 2 Shuttle sprints 25 ft Switch when 12 pistols have been completed by partner 1.
