December Holiday Push!!

Dec 2nd, 2018

Category: #CDR

December Holiday Push!!

December 1st-December 31st

Grab yourself a sticky note, write your name on it and tell yourself ahead of time how many times you are going to come to class the month of December. Set a goal that is realistic and hold yourself and a friend accountable to it!

Monday, Dec-3-2018
Dynamic #2

Then Row 250 fast
25 kbs
20 Lunges
15 Pushup Plus D Dog
10 Burpees

5 x 5 Back Squat
across or find max
WOD: 3x500m Row
*Rest 1 min between
score is overall time
**Goal here is wide open
sprints, we should see a fall in


Tuesday, Dec-4-2018
Dynamic #1
followed by banded prep
5×5 Push Press Max
SS each set with 10Rm
Bent o row DB’s
Amrap 7 Min
7- Pullups
9-Jerks 115/75
10+ Rounds


Wednesday, Dec-5-2018
Row/Assault Swap..
Race w/partner on opposite
sides of room.
Goal is 100 of each
Trade at 45 seconds. OTM
Hero WOD “Klepto”
4 Rounds for time
27 Box Jumps
20 Burpees
11 Full Cleans 145/105
**Go Heavy, Time frame
Looking to stay under 5 min
per round.. Scale reps if
needed 20/14/7


Thursday, Dec-6-2018
WOD: E7M x 4 Rounds
10-OHS 115/75
10-Back Squats
10-Lunge and Recover
10-Front Squat
10-Lunge back and recover


Friday, Dec-7-2018
OTM 30

1 rep per min, goal is practice

Build as heavy as form allows

10-Dual DB Snatch 45/35
**Scale load scale reps


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