WOD

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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Thursday Dec 12th, 2013

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

“Diane”

21-15-9

Deadlifts 155/225

HSPU

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Wednesday Dec 11th, 2013

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10-1 Ladder

Goblet Squats

C2B Pullups

20 Double Unders between each set

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Tuesday Dec 10th, 2013

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Shoulder Press

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

7 Minute AMRAP

7 Push Press

7 Toes to Bar

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Monday Dec 9, 2013

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22 Min EMOM

Odd minutes: 30 seconds of  Burpees

Even Minutes:30 sec  Row for Calories

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Friday, December 6, 2013

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Friday, December 6th

Strength: Bench Press
10@65%, 8@70, 8@75, 10@45% of 1RM
Then,
10 Min AMRAP of:
Cash In:
50 meter walking lunges
Then,
10 DB or KB Floor Press
10 Wall Squats
10 DB Row in plank pushup position

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Thursday, December 5, 2013

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Thursday, December 5th

200 meter row
20 alternating single arm KB Swings(10 each arm)
10 lateral lunges with single arm rack position(5 each leg)
400 meter row
15 alternating single arm KB Swings(8/7 each arm)
10 lateral lunges with goblet rack position(5 each leg)
600 meter row
10 alternating single arm KB Swings(5 each arm)
10 lateral lunges without KB

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