Monthly Archives: December 2016

12.2.16 WOD

Strength: 15 Minutes Establish 1RM Hang Squat Clean Then: WOD: 5 Rounds for time of 5 Hang Squat Cleans @ 75% of 1RM 5 Wallcast 15 Minute cap.

12.5.16 WOD

WOD: Establish 1RM Back Squat  30~50% 8 Reps ~ 2 Minutes rest 60% 5 Reps ~ 2 Minutes rest 70% 3 Reps ~ 3 Minutes rest 80% 1 Rep ~ 3 Minutes rest 90% 1 Rep ~ 5 Minutes rest (max out) 100% 1 Rep ~ 5-15 Minutes rest (max out) + ~ 2-5% 1 […]

12.6.16 WOD

WOD: For time 50 Push-Ups 40 Pull-Ups 30 Dive Bombers 20 Toes-to-bars 10 Strict Handstand Push-ups

12.7.16 WOD

WOD: EMOM for 15 Minutes of: 6 Sumo Deadlift High-Pulls 95/65 6 Push Press 96/65 3 Burpees 20 Double Unders Conplete everything in 1 minute for 15 minutes.

12.8.16 WOD

WOD: Teams of two for max distance Kettlebell farmer’s carry for 14 minutes holding 2, 53/35# kettlebells, Stop at top of each minute and do 5 Goblet Squats together Note: Cones are set at 50′ apart.

12.30.16 WOD

WOD: 42-30-18 for time Kettlebell Snatch 53/35 200m Run (between rounds) Note:21 KB Snatches will be done on each arm. Break them up how ever you would like. Your total for both arms combined will be 42 reps. for the first round.

12.28.16 WOD

WOD: 12 Minute Ascending Ladder of Front Squats 135/95 (no rack) Bar Facing Burpees (Increase by 2) Note: 1 FSqt, 2 Burpees, 2 FSqt, 4 Burpees etc.

12.29.16 WOD

WOD: 18 Minute EMOM of 12 Thrusters 95/65 20 Double Unders 15 Wallballs 20/14 @ 10/9′ Note: each movement is done in a separate minute.

12.9.16 WOD

Morning classes are still a go! WOD: 15 Minute AMRAP of 5 Deadlift 315/220 10 Box Jumps 24/20 20 Jumping Lunges

12.12.16 WOD

WOD: 5 Rounds for time  5 Strict Pull-Ups 10 Thrusters 95/65 20 Double Unders 15 Minute time cap.