Wednesday, 12-23-2015
Strength: Power Clean 2×3 Warmup 7×2 Increasing each set. Find heavy double. WOD: For Time. 30 Deadlifts (225/185) 30 Shoulder to Overhead (135/95) 30 Thrusters (95/65)
Saturday, 12-19-2015
Jingle Jangle – 12 Days of Christmas WOD Teams of Two 100M Run Thrusters L1 95/65, L2 135/95 Push-ups Push Jerks L1 95/65 L2 135/95 Pull-ups Deadlifts L1 95/65, L2 135/95 Burpees Wall Balls 20/14 KB Swing L1 53/35 L2 70/53 Toe 2 Bars Front Squat L1 95/65, L2 135/95 Handstand Push-ups
Friday, 12-18-2015
Strength. Deadlift 5×50%, 5×65%, 5×75%, 5×80%,5×85% WOD. For Time 10 Power Cleans 185/125 15 Hang Power Cleans 135/95 20 Handstand Push ups 30 KB Front Squats 53/35 40 Hollow Rocks 50 2 Count Mountain Climbers 25 Minute Cap
Thursday, 12-17-2015
Skill. Turkish Get Ups WOD. With a running clock… A. In 10 minutes complete a 1000M Run + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80 Rest 3 minutes C. In 4 minutes complete a 400m run + […]
Tuesday, 12-15-2015
Group Warm Up Partner WOD. 6 Rounds: 20 KettleBell Russian Swings 53/35 15 Burpees 10 Parallette Pass Throughs Row Partner 1 completes Kettlebell swings, burpees, and parallette pass throughs while partner 2 rows. Once complete, partner 2 completes movements while partner 1 rows. Each partner must complete the 6 rounds of movements; score for team […]
Monday, 12-14-2015
Strength. Week 7 Back Squat 5×50% 5×60%, 5×65%, 5×70%, 10×75% WOD. For Time 400M Run 50 Thrusters 65/45 30 Pull ups 50 Hang Power Snatch 65/45 400M Run 25 Minute Cap
Saturday, 12-12-2015
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 […]
Friday, 12-11-2015
Strength. Deadlift 5×65%, 5×75%, 5×80%,5×85%, 4×85%, 1×95%, AMRAP 90% WOD. 4 RFT… – 12 Hang Power Cleans – 6 Muscle-ups L1: 115/85 L2: 155/105 L3: 185/125
Thursday, 12-10-2015
Skill. Endurance… A. Sprint Group Warmup (5 min) B. Run 400m (rest 1:1), Sprint 200m (rest 1:1), Sprint 100m (rest 1:1), then repeat one more time. Time Limit: 20 minutes WOD. For Time… 21-18-15-12-9-6-3 – Front Squat (95/65) – Burpees
Tuesday, 12-08-2015
Group Warm-up WOD. 7 RFT…* – 2 Rope Climb – 10 C&J (135/95) – 15 Ball Slams (25/20) – 20 Wall Ball (20/14) *50 Minute Cap
