WOD

Thursday Jan 2nd 2014

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Bench press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

100 Push-ups

Each rest period 10 double squat wall balls

Or 200 m run

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Wednesday Jan 1st 2014

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2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

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Tuesday Dec 31st 2013

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5 rounds for time. 75#\55#

10 Power Snatch

15 Pull-ups

20 Thrusters

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Monday Dec 30th 2013

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3 Rounds for time

5 Hand Stand Push-Ups

10 Toes 2 Bar

15 Box Jump (24/20)

Rest 90 seconds

3 Rounds for time

5 DB Push press

10 Deadlifts

15 V-ups

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Friday Dec 27th, 2013

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Strength: Shoulder Press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

13 min AMRAP

Single arm DB Snatches

C2B pull-ups

Push-ups

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Thursday Dec 26th 2013

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Lets work off some of that Christmas Turkey

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Christmas Day Dec 25th 2013

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Have a Happy Holiday

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Tuesday Dec 24th 2013

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12 days of Christmas

 

1 100 meter row

2 Box Jumps

3 Hand Stand Push Ups

4 Clean & Jerk 135#

5 Push Ups

6 Knees to Elbows

7 KB Swing 1.5 pood

8 Double Unders

9 Ring Dips

10 Pistols

11 Pull-ups

12 Thrusters 95#

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Monday Dec 23rd 2013

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Strength: Deadlift

6 @ 75%, 4 @ 80%, 4 @ 85%

 

3 rounds

Partners

500m row

20 Boxjumps 24”

10 Deadlifts 225/165

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Friday, Dec 20th, 2013

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5 Rds :

12 Pullups

15 KB Swings

400 M Run

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Thursday, Dec 19th, 2013

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Strength: Bench Press

8 @ 70%, 6 @ 75%, 6 @ 80%

 

10 Min AMRAP

200 M Farmers Carry

12 Ring Pushups

 

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Wednesday, Dec 18th, 2013

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Snatch Skill Work

20 Min EMOM

Odd Minutes: 3 Power Snatches

Even Minutes: 30 Double Unders

 

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Tuesday, Dec 17th, 2013

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Strength: Front Squats

8 @ 70%, 6 @ 75%, 6 @ 80%

 

AMRAP 3 Minutes:

4 Burpees

5 Front Squats

9 Sit Ups

Rest 1 minute

3 Total Rounds

 

 

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Monday, Dec 16th, 2013

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Tabata: 8 Rds of 20 sec work, 10 sec rest of each exercise

Row

Slam Ball

Lunges (pick your poison)

Toes to Bar

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Friday Dec 13th, 2013

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3 rounds for time:

10 Hang Power Cleans (135/95)

10 Front Rack Reverse Lunges  each leg  (135/95)

20 Box Jumps (24/20)

Run 400 meters

 

 

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