WOD: Week of 12/20

MONDAY

Pre-Workout:

6 sets:

6 single-arm KB front squats

– Alternate arms each set.


Pyramid Double Helen

For time:

1,200-m run

63 KB swings (53/35 lb)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups


TUESDAY

Pre-Workout:

5 sets for load:

3 deadlifts

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (15 ft)

WEDNESDAY

Pre-Workout:

EMOM 6:

3 high box jumps

Half Collin

3 rounds for time:

400-m sandbag carry (50/35 lb)

12 push presses (115/75 lb)

12 box jumps (24/20 in)

12 sumo deadlift high pulls (95/65 lb)


THURSDAY

Pre-Workout:

1:00 strict handstand push-ups

– Rest 1:00

1:00 toes-to-bars

– Rest 1:00

1:00 kipping handstand push-ups

For time: 2,000/1,600-m row – At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.


FRIDAY

12 Days of Christmas

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