ENDURANCE:
20.12
PARTNER WOD
33 min AMRAP
– 20 Burpees
– 40 Wall Balls @6/4kg
– 160 Double Unders
22.12
‘The 29″
4 ROUNDS:
– 29 KB Swings @20/16kg
– 29 Sit Ups
– 29 Box Jumps
– 29 Knee 2 Elbows
– 29 Burpees
24.12
12 min AMRAP
– 15/1o cal ECHO BIKE
– 15 Down Ups
REST 2 min
12 min AMRAP
– 200m SKI
– 15 Double DB Power Snatch @2×15/10kg
REST 2 min
12 min AMRAP
– 400m Bike Erg
– 15 Double DB Push Press @2×15/10kg
LITE:
21.12 10 ROUNDS OF:
– 12/8 cal Echo Bike
– 7 DB Thrusters @2×15/10kg
– 5 Pull Ups
23.12 5 ROUNDS OF:
– 8 Deadlifts @62/42 kg
– 12 DB Renegade Rows @2×15/10kg
– 20m Double DB Walking Lunges @2×15/10kg
24.12 PARTNER WOD 20 min:
For max cal Echo Bike
Partner 1: Bike 15/10 cal
Partner 2: 10 Push Press @32/22kg
Remaining time hold plank until partner 1 is done with cycling.
Switch after calories on bike are completed.
