December 2016

Strength Handstand holds 60s-(30 sec recovery)- 45s (20 sec recovery)- 30s (15 sec recovery)- 30s (15 sec recovery) Workout of the Day AMRAP 15 min. 60 Double Unders 12 Deadlifts (225/155) 6 Push-ups (HSPU)

Strength Negative Chin ups with a 4 second count (palms facing face) 5-4-3-2-1 Workout of the Day 40 burpees (adv. to 6” target) 400m Farmers Carry (M: greater than or equal to 50lb/W: greater than or equal to 30lb) 20 burpees (to 6” target) 200m Farmers Carry 10 burpees (to 6” target) 100m Farmers Carry

Workout of the Day 21-15-9 reps of: Hang Power Cleans (95/65) Push Press (95/65) *50 ft. Walking Lunge after each set

Workout of the Day Girl #12 “Helen” 3 Rounds Run 400m 21 KBS (53/35) 12 Pull-ups

Workout of the Day Girl #11 “Diane” 21-15-9 reps of: Deadlift (225/155) Kneeling Box Push-ups (HSPU)

Strength Power Clean 4-3-3-2-2 Workout of the Day AMRAP 15 min. Row for max meters

Workout of the Day Girl #10 “Fran” 21-15-9 Thrusters (95/65) Pull-ups

Workout of the Day For Time *EMOM 3 Burpees (adv. 5 burpees – to 6” target) 50 V-ups 100 Double Unders 50 Mountain Climbers

Strength Strict Press 3-3-3-3 Workout of the Day Sharice’s BDAY WOD Buy in 37- burpees (TOGETHER) aka both of you do 37 burpees in sync Then, alternating 12 rounds (6 each partner) 1-100ft partner wheelbarrow 9 box jumps 7 KBS 9 Goblet squats (SAME weight as KB) Cash out – 37 burpees (together) *the partner …

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