WODs
 | Wed, Dec 13 2017 |  |
| December Challenge Day 9 | 20171213 MetCon | Bear Complex 15min EMOM | 20171213 Fitness BootCamp |
20171213 MetCon
(Reps)
13 minute AMRAP
Do as many PULLUPS (scale to Ring Rows) as possible UNBROKEN
At 1st break - 10 PLATE BURPEES
At 2nd break - 20 KB Shoulder To Overhead 10 Lt, 10 Rt (53/35)
At 3rd break - 30 air squats
Repeat sequence until time is up.
Score is number of PULLUPS
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Bear Complex 15min EMOM
(Weight)
Complete a 15 minute EMOM of;
CrossFit:
3 Touch and Go Bear Complex (1 complex) EMOM
75% Shoulder Press 1RM
Fitness BootCamp:
3 Touch and Go ManMakers EMOM
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20171213 Fitness BootCamp
(Reps)
E2MOM, For completion:
90 seconds Max Effort Bike
30 seconds rest
20 KB/DB Lunges (Or 90 seconds work)
With remaining time, rest
90 seconds Max Effort Row
30 seconds rest
20 Slam Balls (or 90 seconds Work)
With remaining time, rest
90 seconds Max Effort Bike
30 seconds rest
20 KB/DB Jumping Lunges (Or 90 seconds work)
With remaining time, rest
90 seconds Max Effort Row
30 seconds rest
20 KB Swings (or 90 seconds Work)
With remaining time, rest
Cash Out: 400M Run + 10 Tire Flips
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