Monthly Archives: December 2016

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12-16-16

Strength/Skill:
Your Choice

WOD: 12 AMDAP
800m Run
100m Back pedal
50m Walking Lunge
350m Run

12-15-16

Strength:
Power Clean

WOD:
30 Wall Balls (20/14)
25 Shoulder Press (65/45)
20 Wall Balls
15 Shoulder Press
10 Wall Balls
5 Shoulder Press

12-14-16

Skill:
Double Unders

WOD: AMRAP Running Clock
0:00-2:30
Complete 25 Lunges
AMRAP KB Swings

2:30-5:00
AMRAP Calorie Row

5:00-7:30
Complete 25 Ring Rows
AMRAP Box Jumps

7:30-10:00
Complete 25 Goblet Squats
AMRAP KB Snatch

10:00-12:30
AMRAP Calorie Row

12-13-16

Strength:
Push Press

WOD:
2-4-6-8-6-4-2
Sit Ups
Squat Cleans (115/75)
Up/Down Plank
SDHP

12-12-16

Strength:
Deadlifts

WOD:
12min AMRAP
12 Overhead squats
12 Toes to Bar

12-10-16

Hero WOD: For Time
“Hammer”

5 Rounds
5 Power Clean (135#)
10 Front Squat (135#)
5 Jerk (135#)
20 Pull-ups
* Rest 90 Sec Between Each Round

12-9-16

Strength:
Back Squats

WOD: For Time
10-9-8-7-6-5-4-3-2-2-1hib
Deadlifts
Pistols

12-8-16

Strength:
Push Press AMRAP

WOD:
10 min AMRAP
1000m Row
AMRAP Burpees

12-7-16

Strength: Front Squats

WOD: 4 Rounds

AMRAP 1 Minute
Box Jumps

1 Minute
Rest

AMRAP 1 Minute
Rope Climbs

1 Minute
Rest

AMRAP 1 Minute
Wall Balls

1 Minute
Rest

12-6-16

Strength: Shoulder Press

WOD: 17min AMRAP

5 min AMRAP
10 Toes to Bar
10 Hang Cleans (105/75)

Rest 1 Minute

5 min AMRAP
8 Toes to Bar
8 Hang Cleans (135/95)

Rest 1 Minute

5 min AMRAP
4 Toes to Bar
4 Hang Cleans (155/105)