DECEMBER 16
SHOW OF HANDS
Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
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On the 1:30 x 10 Sets:
5 Strict Pull-ups
15 Dumbbell Goblet Squats (50/35)
Max Hand Release Push-ups
DECEMBER 17
UPBEAT
For Time:
1,000/900 Meter Row
150 Double Unders
2,000/1,800 Meter Row
150 Double Unders
1,000/900 Meter Row
Time Cap: 30 Minutes
DECEMBER 18
DT | BENCHMARK
Strength Complex:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
*Build to today's heavy
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5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (155/105)
Time Cap: 18 Minutes
DECEMBER 19
PLINKO
AMRAP 40:
20/15 Calorie Row
20/15 Calorie Bike
20 Shuttle Runs
20 Sit-ups
DECEMBER 20
GET OVER HERE
Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
*Same weight across all sets
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For Time:
45 Burpee Box Jumps (30"/24")
90 Wallballs (20/14)
* Partition However
Time Cap: 18 Minutes
DECEMBER 21
PARTNER COMMUNITY WOD
DECEMBER 22
GOLDMEMBER
On the 2:00 x 5 Rounds:
200 Meter Run
Max Strict Pull-ups
Directly Into...
On the 2:00 x 5 Rounds:
250/225 Meter Row
Max Sit-ups
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SUNDAY RUN DAY
Run 2-3 Miles