Monthly Archives: December 2015

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12-9-15

Strength

Push Press

 

WOD-3 Rounds AMRAP

:40 Work  :20 Rest

Calorie Row

Weighted Step Ups

Shoulder Press

Wall Balls

 

12-8-15

Strength

Back Squats

 

Wod

800m Run

20 Power Snatches

20 Hand Release Push ups

400 run

10 overhead Squats

10 ring dips

12-7-15

Strength

Deadlifts

 

WOD

“Bergeron Beep Test”
EMOM to failure
7 Thrusters 75/55
7 Pull Ups
7 Burpees
*Minimum work effort of 7 Rounds. If you fail the minute just keep going for 7 rounds for time.

12-5-15

Strength

Overhead Squats

WOD

5 Rounds for total time

500m row

12-3-15

Strength

Push Press

 

WOD

80 Wall Balls (20/14)

60 Ab Mat Sit Ups

40 Hang Snatch (75/55)

20 Toes to Bar

Max Wall Climbs

*15 min Time Cap

12-2-15

Strength/Skill

Hang Squat Cleans & Rope Climbs

 

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts

Burpees