WOD

Merry Christmas 2014

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Wishing you and yours a Merry Christmas

Chriss & Andrea

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Christmas Eve 2014

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12 Days of Christmas

 

1 (200) run/row

2 HSPU

3 Pull-ups

4 Pistols

5 Wallballs (20/14)

6 KB swings (53/35)

7 v-ups

8 Slamballs

9 Box Jumps (24/20)

10 Lunges (95/65)

11 Push Press (95/65)

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Wednesday, December 24th, 2014:

Festive Wear Required!

 

12 Days of Christmas

1 (200) run/row
2 HSPU
3 Pull-ups
4 Pistols
5 Wallballs (20/14)
6 KB swings (53/35)
7 v-ups
8 Slamballs
9 Box Jumps (24/20)
10 Lunges (95/65)
11 Push Press (95/65)
12 Snatches (95/65)

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Tuesday Dec 23rd 2014

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Tuesday, December 23, 2014

 

Strength: Work up to a Heavy Single Clean

 

3 RFT:

10 HPC (135/95)

10 OTB Burpees

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Tuesday, December 24, 2014

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Strength: work up to a heavy 1 rep clean

 

3 RFT:

10 HPC (135/95)

10 Over the bar burpees

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Monday, December 22, 2014

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5 intervals

7-5-3

thrusters

pullups

 

90

sec rest

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Friday, December 19, 2014

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Partner Chipper with a 25 min Cap:

10 HSPU

20 HPC 135/95

30 Front Rack Lunges 135/95

40 Pull-ups

50 WB’s 20/14

600 run together

50 WB’s 20/14

40 Pullups

30 Front Rack Lunges 135/95

20 HPC 135/95

10 HSPU

No more then 10 reps performed by one person at a time and no less then 5 reps.

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Thursday, December 18, 2014

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Strength: Strict Press

10,8,8 @ 65%, 70%, 75%

 

2mins of work:

250 row (sprint)

Remaining time max # of Push Press 95/65

1 min of rest

Repeat 4 times

Score is total # of Push Press

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Wednesday, December 17, 2014

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Strength: Work up to a Heavy Single Snatch

9 Min AMRAP of:

3 Snatches

6 dips

9 V-ups

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Tuesday, December 16, 2014

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5 RFT:

 10 Front Squats 135/95

15 Box Jumps 24/20

20 DU’s

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Monday, December 15, 2014

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21 Cal Row (400m run)

 18-15-12-9-6-3

KB Swing 53/35

Burpee

21 Cal Row (400m run)

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Friday, December 12, 2014

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Snatch skill work

14 min AMRAP
10 DB snatch 55, 35
10 Slam Balls
10 Stepback lunge
1 rope climb

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Thursday, December 11, 2014

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Benchpress

8, 6, 6 @65%, 70%, 75%

Cash-in 200 m heavy kb suitcase

21-15-9

Heavy kb swings

Goblet squats

Cash-out 200 m heavy kb suitcase

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Wednesday, December 10, 2014

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Backsquat
10, 8, 8 @65%, 70%, 75%

200 m run or 250 row
40 wb 20/14#
200 m run or 250 row
30 wb
200 m run or 250 row
20 wb
200 m run or 250 row
10 wb

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Tuesday, December 9, 2014

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WOD #1

10 minute Erg intervals

30 sec sprint, 30 paddle

rest 2 minutes

WOD #2

10, 9, 8, …1 Toes to Bar

1, 2, 3, …10 Box Jumps 24″/20″

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