Here comes Santa Clause

Posted: December 17, 2017 by crossfittotactfit in Uncategorized

18 Dec

SSS:  4×15 Pendlay Row

WOD:  1 Min AMRAP
Plate G2OH (45/25)
1 min Rest
3 min AMRAP
Plate G2OH (45/25)
3 min Rest
5 min AMRAP
Plate G2OH (45/25)

19 Dec

SSS:  12x 60m Sprints EMOM

WOD:  14 min AMRAP – 5 pull ups, 10 DUs, 15 squats

20 Dec:

SSS:  4×7 DL @5-10# Heavier than 29 Nov

WOD:  Partner WOD
Row 3k (one person holds a plank while the other person rows. switch at drop )

21 Dec

SSS:  1 rounds Tabata Squat, followed by 1 round tabata push up.

WOD:  5 Rounds for time. 7 pull ups, 14 cleans 95/65, 200m run

22 Dec

SSS:  1-1-1-1-1 Clean & Jerk

WOD:  20 EMOM 3 Clean Pulls at 115-125% of weight from SSS

23 Dec

WOD:  ADAMBROWN
Two rounds for time of:
24 Deadlift (295/205)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Bench press (195/140)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Clean (145/100)

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