December 7th – 13th

7
Dec

December 7th – 13th

WOD 1

Death by Wall Balls

WOD 2

A1. 1L RDL – 4 x 10E @ 4010

A2. Wall Slides – 4 x 10 (Rest 90s)

B1. Press – 4 x 10 @ 4010

B2. Rotational Plank – 4 x 10E (Rest 90s)

WOD 3

EMOM x 20 (alt):

10cal Row (or 10 Ring Rows)

30 Double Unders

WOD 4

A. Handstand Practice

B. 6 Series (Rest 3min):

3-3-3 HSPU

12-9-6 Deadlift (@~30-40%1RM)

WOD 5

A1. Deficit Split Squat – 4 x 10E @ 4010

A2. Cuban Rotations – 4 x 10 (Rest 90s)

B1. Pull-up – 4 x max @ 4010

B2. Hollow Rock – 4 x 15 (Rest 90s)

WOD 6

20 Minute AMRAP:

10 Burpees

15 KB Swings

20 Sit-ups

WOD 7

10 Sets (Rest 30s):

3 1A KB Swings

3 1A KB Cleans

3 1A KB Squats

3 1A KB Snatches

(Switch arms after each set)