Archive | December 2014

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30 December WOD

Strength: Hang squat snatch 1-1-1-1-1-1-1 reps WOD: *extra work “Diane” 21 15 9 Deadlifts 225/155 HSPU Advertisements

29 December WOD

Strength: Strength: 2×5, 3×3, 2×1 front squat WOD: Luke For time: Run 400 meters 155/105 lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20/14 lb. ball Run 400 meters 1.5/1 pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155/105 lb. […]

26 December WOD

Strength: 7+1 power clean + 1 hang power clean + 1 split jerk WOD: 21-18-15-12-9-6-3 reps for time of: 95/65 lb. power cleans Sit-ups Back extensions

23 December WOD

Strength: 7 + 1 power snatch + 1 hang power snatch WOD: Chest-to-bar pull-up ladder Rest 5 minutes 1/2 body-weight overhead squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each […]

22 December WOD

Strength: 2×5, 3×3, 2×1 back squat WOD: 5 rounds 15 kb swings 2/1.5 25 Abmat sit-ups Then 2 min ME HSPU

19 December WOD

Strength: 4×5 deadlift WOD: Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

18 December WOD

Strength: 7×1 clean high pull + 1 above the knee clean WOD: 2k row *extra work 15 12 9 Deadlift 315/225 Box jump 30/24