Week of Dec 12 - Dec 18
- Jocelyn Rylee
- Dec 11, 2022
- 0 min read
Updated: Dec 13, 2022
Mon Dec 12
OT90: Power Clean 3-3-2-2-1-1-1
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12 min AMRAP
10 DB Power Clean (2 x 50/35)
10 DB Lunge (2 x 50/35)
10 Toes To Bar
10 DB Power Clean (2 x 50/35)
10 DB Lunge (2 x 50/35)
10 Pull ups
Tues Dec 13
OT2Mx6
1-3: Pause Back Squat x2
4-6: Back Squat x2
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In 2 mins
20/12 Bike Cals
Burpees - 6" touch
2 min Rest
In 2 mins
20/12 Row Cals
Burpees - 6" touch
2 min Rest
In 2 mins
20/12 Ski Cals
Burpees - 6" touch
Wed Dec 14
100 Squat Clean Thrusters (95/65)
100 Bar Facing Burpees
Beast mode - unpartitioned
RX - Partition any way
compare to Sep 5/22, Dec 29/21
Partner option:
150 Squat clean Thrusters (95/65)
150 Bar Facing Burpees
Partition any way
25 min time cap
Compare to Sep 5/22
Thurs Dec 15
🥳🎈🎂🎉 Happy Birthday today to Coach Sherralee!
OTM x 15
1-5: 1 Strict Press
6-10: 1 Push Press
11-15: 1 Jerk
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10 min
Row, Bike or Ski
Fri Dec 16
OTM x 6
Muscle up or Progression
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7 rounds
3 Deadlift @ 80%
10 Toes to Bar
Compare to July 29/22
Sat Dec 17
With a partner or in a group of 3
50-40-30-20-10
Front Squat (155/105)
HSPU or Push ups
CTB pull ups
compare to May 14/22
Sun Dec 18
OT90 x 5: Snatch + Hang Snatch
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30 Power Snatch (135/95)
50 GHD or 75 Sit ups
150 Double unders
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