Archive | December 2013

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31 December WOD

Mobility (on your own) Warmup: 5 wall climbs 30 double unders 10 evil wheels Strength: 7×1 clean and jerk *work to as heavy as possible WOD: 3 rounds 5 muscle ups 15 thrusters (115/75) 25 plyo push-ups Then 4 rounds :30 of Sit-ups :30 of rest

Important!

There will be no 0900 classes on Saturday or Sunday. If you have any questions please ask. JC

30 December WOD

Mobility (on your own) Warmup: 300 m row 10 shoulder rolls w/PVC 20 lunge steps Strength: 4×5 @75% of 1rm back squat WOD: “TK” 8 strict pull-ups 8 box jumps (36/30) 12 KB swings (2/1.5)

27 December WOD

Mobility (on your own) Warmup: 5 pause squats to box 10 HSPU 15 sit-ups Strength: find 1rm back squat WOD: 15 min AMRAP 50 double unders 5 alt. 1 arm snatch (2/1.5) 20 toes 2 bar 50 DU 10 alt. 1 arm snatch 20 T2B 50 DU 15 alt. 1 arm snatch 20 T2B … […]

26 December WOD

Mobility (on your own)   Warmup: 15 pull-ups 15 lunge steps 15 sit-ups   Strength: 7-5-3 deadlift (AHAP)   WOD: 10 min AMRAP 10 deadlifts (135/95) 10 hang clean (135/95) 10 overhead squats (135/95)   Then 4 min ME OTBox burpees (24/20)

23 December WOD

Mobility (on your own) Warmup: 30 double unders 20 walking lunge steps 10 yd handstand walk or handstand hold Strength: find 1rm FS WOD: 3 rounds 21 burpees 14 snatch (135/95) 7 muscle ups

21 December WOD

Choice of Hero WOD “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315/225 10 Handstand push-ups Or “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent