DECEMBER 2
HANGRY
Strict Press for Load
-3 sets of 1 rep
-Same weight across
(Heavy singles not max lift)
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15-12-9:
Hang Power Cleans
600/500 Meter Bike
Push Jerks
600/500 Meter Bike
Barbell: (155/105)
Time Cap: 18 Minutes
DECEMBER 3
FIVE FOR FIGHTING
AMRAP 5:
1 Round:
24 Pull-ups
24 Front Squats
Directly Into...
Max Calorie Bike
- Rest 5 Minutes -
AMRAP 5:
2 Rounds:
12 Pull-ups
12 Front Squats
Directly Into...
Max Calorie Bike
- Rest 5 Minutes -
AMRAP 5:
3 Rounds:
8 Pull-ups
8 Front Squats
Directly Into...
Max Calorie Bike
Barbell: (115/75)
DECEMBER 4
PLUS-MINUS
Deadlift for load:
-3 sets of 1 rep
-Same weight across
(Heavy singles, not max lift)
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AMRAP 13:
55 Deadlifts (225/155)
55 Box Jumps (24"/20")
55/45 Calorie Row
55 Handstand Push-ups
DECEMBER 5
4K MED-LEY
For Time:
1,000 Meter Run
800 Meter Med-Ball Run
400 Meter Farmers Carry
800 Meter Med-Ball Run
1,000 Meter Run
Rest 2 Minutes Between Stations
Dumbbells: (50/35)'s
Med-Ball: (20/14)
Time Cap: 35 Minutes
KG | (22.5/15)’s (9/6)
DECEMBER 6
RAISE THE BAR
Back Squat for load:
-3 Sets of 1 rep
-Same weight across
(Heavy singles, not max lift)
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For Time:
3 Rounds:
9 Thrusters
9 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds:
7 Thrusters
7 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds:
5 Thrusters
5 Toes to Bar
Barbell: (95/65)
Time Cap: 18 Minutes
DECEMBER 7
PARTNER COMMUNITY WOD
DECEMBER 8
I'M A SNAKE
5 Rounds:
1 Minute 10-Meter Shuttle Runs
1 Minute Step Back Lunges
1 Minute Sit-ups
1 Minute Rest
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SUNDAY RUN DAY
Run 2-3 Miles