12/18 – 12/23

12/18 – 12/23

Mike Tulimiero| wods| December 16, 2017| 0 Comments

Monday

A) 7×3 Squat

B)Barbell Conditioning

AMRAP 12

8 DL

6 Power cleans

4 hang cleans

2 shoulder-to-overhead (135/95)

Tuesday

1K Row

rest 4 minutes

50 cal bike

rest 4 minutes

50 burpees

Wednesday

EMOM 25

1) 2 lap run

2) 8 Toes-to-bar

3) 5-8 strict presses

4) plank

5) 5-8 strict pull-ups

Thursday

A) Test 1RM squat

B) Double under practice (sets of 40)

and sled sprints / Assault bike sprints

Friday

“12 Days of Christmas”

1 snatch (135/95)

2 thruster

3 C&J

4 power cleans

5 pull-ups

6 HSPU / push-up

7 burpees

8 KBS

9 push press

10 front squats

11 toes-to-bar

12 cal row

Saturday

3 Rope climbs

Run 3 laps

50ft Single arm OH walking lunge


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