Monthly Archives: December 2015

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12-21-15

Strength/Skill
Front squats/Double Unders

WOD
400m Run
Then 5 Rounds
2 Wall Climb
4 Burpees over Bar
6 Clean & Jerks (135/95)

Finish with 400m run

12-19-15

WOD-Josh

21 Overhead Squat (95#)
42 Pull-ups
15 Overhead Squat (95#)
30 Pull-ups
9 Overhead Squat (95#)
18 Pull-ups

Rest 2 Mins

1000m Row

100m Walking Lunge

 

12-18-15

Strength/Skill

Power Snatch/Handstand Walks

 

WOD-For Time

10 Rounds

5 Thrusters (115/75)

1 Rope Climb

12-17-15

Strength/Skill

Back Squats/Sprints

 

WOD-8 Min AMRAP

“Cindy”

5 Pull Ups

10 Hand Release Push ups

15 Squats

Rest 2 Mins

5 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

6 Deadlifts (275/185)

 

 

12-16-15

Strength/Skill

Push Press/Toes to Bar

 

21-18-15-12-9-6-3

Box Jumps (24/20)

Power Cleans

then

400m Run

12-15-15

Strength/Skill

Deadlifts/Ring Dips

 

2 Rounds: For Time

100 Double Unders

50 Kettlebell Swings (55/35)

25 Goblet Squats

10 KB Sumo Deadlift High Pulls

12-14-15

Strength

Bear Complex-2x

 

WOD-15 min EMOM/AMRAP

8 Wall Balls

8 Burpees

12-12-15

WOD
5 Rounds
800m run
30 Box Jumps
30 Kettle Bell Swings

Modify the run as needed

12-11-15

Strength

Front Squats

 

WOD-10 Min AMRAP Ascending Ladder

10 Double Unders

5 Toes to Bar

20 Double Unders

10 Toes to Bar

30 Double Unders

15 Toes to Bar

12-10-15

Strength/Skill

Running is involved

WOD

10-8-6-4-2

Hang Squat Cleans (115/75)

Deadlifts