Sun. Dec 4th – Sat. Dec 10th

Posted: 12/03/2022 in WOD
  • Sun, Dec 4th
    • Metcon
      Every Min (10 minutes)
      9/7 Cal Bike
      -Rest 3:00-
      Every Min (10 minutes)
      10 Burpee Box Jump Overs (20)
  • Mon. Dec 5th
    • “Scott VanderSHOOT and Ben Freaking Davidson”
      6 sets (1 set every 2:30)
      12 x 25′ Shuttle Run
      15 GHD sit ups or 15 medball ab mat sit ups
      -Rest 5 Min-
      6 sets (1 set every 2:30)
      60 double unders
      20 push ups
  • Tues. Dec 6th
    • Front Squat + Push Press + Push Jerk 1×4
      2 Front Squats + 1 Push Press + 1 Push Jerk
      Work up to heavy in 10-12 min
    • “Hunsucker & Malone”
      4 Rounds
      24 Deadlifts (95/65)
      18 Hang power cleans (95/65)
      12 Shoulder to Overhead (95/65)
  • Wed. Dec 7th
    • Snatch Deadlift + Power Snatch 5×5
      3 Snatch Deadlift + 2 Power Snatch x 5 sets
      Work up to a comfortable heavy
    • “Jake LockHURT”
      1000/850m row
      75 Wallballs (20/14)
      25 Burpee Pull-ups
  • Thurs. Dec 8th
    • “Ro Bro”
      6 sets (every 3:00)
      10 Toes 2 Bar
      15 Box Jump Overs (24/20)
      10 Toes to Bar
  • Fri. Dec 9th
    • Thruster 1×1
      Work up to a heavy single
    • “Body by Brian”
      Thrusters (75/55) 21-18-15-12-9
      Cal Echo Bike 18-15-12-9-7
      (14-12-10-8-6 women)
  • Sat Dec 10th – Special Workout
    • There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
      Bring a friend, spouse, neighbor, or family.
      Join the fun and come celebrate…

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