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December 11 - December 16


Monday, December 11

Happy birthday Joel and Chloe!

A. Snatch Balance
5 x 3 at 85-95%

OR

Overhead Squat
5 x 5 at 75-85%

B. EMOTM x 12
Odds: 6 Push Press
(175-155-135-115, 115-105-95-75)
Evens: 10 Box Clear Overs
(24, 20-16-12)

 

Tuesday, December 12

A1. Good Mornings
4 x 10

A2. Kipping Pull-ups
4 x 50-60%

B. Not for time:
Dips 5 x 10-15 AHAP
Sandbag Carries 5 x 100ft
Pistols 5 x 20 Alternating
Farmer Carry 5 x 100ft
Rope Climb 5 x 3-5

 

Wednesday, December 13

Happy birthday Doug!

A. Handstand Push-ups
EMOTM x 6

B. 3 Rounds:
30 DB Snatches (50/35)
30 Double Unders
30 Calorie Row
30 Sit-ups

 

Thursday, December 14

Happy birthday Brad W.!

A. Double Under Practice

B. Fran
21-15-9
Thrusters (95/65)
Pull-ups

 

Friday, December 15

A. Strict Pull-ups
EMOTM x 5
Max Set in :15

B. Every 2:00 x 6
20ft Overhead KB Lunge
10 Burpees
20ft Overhead KB Lunge

 

Saturday, December 16

Happy birthday Michelle O. and Rodger!

A. Hang Power Cleans
6 x 3 at 80%

B. AMRAP 10:00
7 Deadlifts (225/155)
14 Toes to Bar

Earlier Event: December 3
December 4 - December 9
Later Event: December 15
December 18 - December 23