Archive | December 2013

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18 December WOD

Mobility (on your own) Warmup/strength: 2×4/8 @60% of 1rm of FS WOD: 40 kb swings (2/1.5) 30 box jumps (24/20) 20 DL (225/155) 10 muscle ups 20 DL (225/155) 30 box jumps (24/20) 40 kb swings (2/1.5)

17 December WOD

Mobility (on your own) Warm-up(optional): 300 m row 7 squat to box jump (20″) 12 alt. leg split jerk w/bar,PVC etc Strength: 5×1 split jerk (AHAP) WOD: 12 min AMRAP 1 split jerk @70% of split jerk 1 strict pullup 1 split jerk @70% of split jerk 3 strict pullups 1 split jerk @70% of […]

16 December WOD

Mobility: (on your own) Warm up: (optional) 12 3-count lunge steps 7 C reverse C swings 12 squats to med ball with 3-count bottom hold Strength: 4×3 touch and go power clean WOD: 10 9 8 7 6 5 4 3 2 1 Back squats (185/135) 1 2 3 4 5 6 7 8 9 […]

13 December WOD

Mobility (like Klokov) Strength: 3×3/6@90% of 1rm FS WOD: 10 min AMRAP 12 snatch (95/65) 10 release pushups Then 2 min rest 10 minute ladder 1 pullup and 1 HSPU first minute 2 pullup and 2 HSPU second minute 3 pullup and 3 HSPU third Etc.

Important!

Sorry for the short notice, but class on Saturday will be held at 12:30pm instead of the usual 9am. If you have any questions please ask. JC

12 December WOD

Mobility (on your own) *Discussion time WOD: 15 min AMRAP “Choose your own adventure” Pick 1 body weight (struggle with) Pick 1 body weight (good with) 3 shuttle sprints 20′ Pick 1 medium weight lift (struggle with) Pick 1 medium weight lift (good with) *ea exercise will be 10 reps *you will only use 1 […]

11 December WOD

Mobility (on your own) Strength: 3×3/6 @90% of 1rm FS WOD: 21 STO (155/95) 63 double unders 15 STO (185/125) 45 double unders 9 STO (205/145) 27 double unders Then 3 rounds 21 Cals on row 14 pullups 7 box jumps (30/24)

10 December WOD

Mobility (on your own) Strength: 5×2 power snatch AHAP *in between sets do 5 alt. pistol squats WOD: 4 rounds 30 sec cal row 15 sec rest 30 sec burpee to plate 15 sec rest 30 sec kb swing (2/1.5) 15 sec rest 30 sec knees to elbows 15 sec rest

9 December WOD

Mobility (on your own) Strength: 3×3/6@90% of 1rm FS WOD: 15 min AMRAP 5 thrusters (135/95) 7 hang power cleans (135/95) 10 deadlifts (135/95)

6 December WOD

Mobility (on your own) Strength: 3×3/6@85% of 1rm FS WOD: Buy in:500 m row 15 12 9 Deadlift (315/205) HSPU Cash out:500 m row