December 2019

December 2019

123119

WOD:  for time: 31 push press 31 pull ups 31 snatches 31 sit ups 31 toes to bar 31 push ups 31 kettlebell swings 31 back squats 31 unbroken double unders 31 thrusters 31 lunges 31 burpees

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123019

SKILL: 1:30 light bike + max ring muscle-ups 1:30 light bike + 12 handstand push-ups 1:30 light bike + max ring muscle-ups 1:30 light bike + 9 handstand push-ups 1:30 light bike + max ring muscle-ups 1:30 light bike + 6 handstand push-ups WOD: 7:00 amrap: wallballs *emom do 5 deadlifts

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122219

WOD: partner chipper for time: 2 rounds: 50 goblet squats 60 box jumps 50 slam balls 60 dips 100 plate overhead lunges 50 toes to bar

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121619

WOD: 30:00 emom: m1: 10 deadlift m2 15 hanging leg raise m3: 40′ handstand walk/ 5 wall drills/ 3 wall walks m4: 10-15 strict pull ups m5: rest

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121519

WOD: 15 rounds for time: 4 box jump overs 4 kettlebell high pull to overhead 4 burpee squat 200 meter sprint :30 rest

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121419

SKILL: 6:00 emom: 1 power clean + 1 squat clean + 1 hang power clean @70% of 1 rm power clean WOD: “adderall” 7:00 to complete: 800 meter run max effort clean and jerk (rest 3:00) 5:00 to complete: 400 meter run max effort power snatch (rest 3:00) 3:00 to complete: 200 meter run max

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121319

SKILL: 3 rounds not for time: 300 meter row 3-7 ring muscle ups WOD: 3 rounds: 200 meter run 8/8 single arm dumbbell push press 21 dumbbell goblet squats

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121219

SKILL: every 2:30 for 12:30: 5 bench press WOD: “rocket power” 21 bar facing burpees 21 power snatches 15 bar facing burpees 15 overhead squats 9 bar facing burpees 9 squat snatches

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121119

SKILL: back squats: 4 @ 70% 3 @ 75% 2 @ 80% 2×1 @ 85% WOD: for time: 100 double unders 800 meter run 60/45 calorie row

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