12/31/15…WOD

12/30/15…WOD

Warm up: GW#7

Strength:

  • 18 MINs to Find 5 RM Front Squat

WOD:

  • 50 DU
  • 40 Wallballs 20/14
  • 30 CAL Row
  • 20 AB-MAt Sit-ups with Med Ball
  • 10 Bar Muscle ups *Scale* 20 C2B
  • 20 AB-Mat Sit-ups with Med Ball
  • 30 CAL Row
  • 40 Wallballs
  • 50 DU

16 MIN CAP

12/29/15…WOD

Warm up: GW#6

Strength:

  • 3 Push Press–> 1 Push Jerk/Split Jerk every 2 MINs for 7 Rounds (Use 70-75% of 1RM Push Press

WOD:

” Death by 10 Meters”

  • 1 Min—10 Meter run
  • 2 Min—10 Meter Run Down and Back
  • 3 Min— 10 Meter Run Down Back and down
  • 4 Min……
  • Until you don’t finish the 10 meter runs in the MIN

 

12/26/15…WOD

Warm up: TC

WOD:

Teams of 2

  • Row 40 CAL (1 Rower)
  • 200 DU (Work Same time)
  • Row 40 CAL
  • 4- 200′ Plate Push (100′ down 100′ Back) —Alternating
  • Row 40 CAL
  • 50 S2Oh 95/65 (1 Person works at a time)
  • Row 40 CAL
  • 50 Deadlifts 185/135 (1 Person at time)
  • Row 40 CAL
  • 50 Burpees to Plate (Alternating)
  • Row 40 CAL
  • 8 Rope Climbs (Alternating)

Finish with 800 Meter Run

30  MIN CAP

 

 

12/24/15…WOD

Warm up: TC

WOD:

“12 Days of Christmas”

  • 1- Power Clean & Jerk 155/105
  • 2- Front Rack Lunges 155/105
  • 3- Muscle Ups *Scale* 6 pull-ups
  • 4- Burpees
  • 5- Deadlifts 155/105
  • 6- HR Push ups
  • 7- Box Jumps 24/20
  • 8-Air Squats
  • 9- KB Swings 55/35
  • 10-Wall Balls 20/14
  • 11-T2B
  • 12-1200m Row

1 Clean And Jerk, 2 Front Rack lunges – 1 Power Clean, 3 Muscle ups, 2 Front Rack Lunges, 1 Clean and Jerk

 

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