KB WOD 12/8

10 clean from ground
25 lunges
10 snatches

AMRAP in 15min.

KETTLEBELL WOD 12/7

DOWN THE LADDER
RUSSIAN SWING
20,18,16,...4,2

UP THE LADDER
BOX JUMP
1,2,3..9,10

CONSTANT
MED BALL RUSSIAN TWIST
10 REPS

12/4 WOD

Sprawl to High Pull 20
American Swings 30
200m Run
4rds

12/3 WOD

Double Deadlift
HSPU

21-15-9

rx:
M- 2x32k
w- 2x24k

HSPU- done against wall, with band assist, or piked on box.

12/2 WOD Fight Gone Bar vairiation

FGB style of: KB Clean, Box Jump, KB Sumo-Deadlift High Pull, Burpee, KB Snatch.

rx:
MEN- 24K
women-16K

KETTLEBELL WOD 12/1

1 RD
ROW 21 calories
PUSH UPS 15
SNATCH 9 R / 9 L

2 RD
ROW 15 calories
PUSH UPS 9
SNATCH 21 R / 21 L

3 RD
ROW 9 calories
PUSH UPS 21
SNATCH 15 R / 15 L

KETTLEBELL WOD 12/1

15 MIN AMRAP

3 SNATCH
5 OVERHEAD SQUAT
7 PUSHPRESS