Monday
“Karen gets DTd”
5 Rounds for time –
30 Wall Balls
1 round of DT (12 deadlift, 9 hang power cleans, 6 STOH @ 70/47.5)
Tuesday
Annie Goes for a Walk
100-80-60-40-20 Double Unders
50-40-30-20-10 wall ball sit ups
10-8-6-4-2 Wall Walks
Wednesday
Moose
For Time
1,000 meter Row/ski
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then,
1,200 meter run or 90/65kcal bike
Thursday
Chelsea
EMOM 30 mins
5 pull ups
10 press ups
15 air squats
Friday
Build to heavy 3rm bpause back squat
3 sec pause on first and last rep
“Sprint Nancy”
3 ROunds rounds of 400-meter run and 15 overhead squats 42.5/30
“Scaling options”
500/450m row/ski scale
Front Squats scale
Saturday
1 snatch 60/40
2 clean and jerks
3 thrusters
4 front squats
5 power cleans
6 deadlifts
7 Push Press
8 Toes to bar
9 Chest to Bar
10 burpees
11 press ups
12 bar muscle ups
Sunday
Merry Christmas
“Turkey for time”
