Archive | December 2014

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17 December WOD

Strength: 5×3 behind the neck strict press WOD: Paul 5 rounds for time of: 50 double-unders 35 knees-to-elbows 185-lb. overhead walk, 20 yards Or “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups Or […]

16 December WOD

Strength: 7×1 1 snatch high pull+ 1 above the knee snatch WOD: WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN […]

15 December WOD

Strength: 1×5@60%, 1×5@65%,1×5@70%, 1×5@75%, 1×5@80 of 1rm front squat WOD: Ring-dip ladder Rest 5 minutes 3/4 body-weight hang power clean 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 […]

12 December WOD

Strength: EMOM for 7 minutes 3 touch and go power snatch @75-80% of 1rm WOD: 7 min AMRAP 3 over the box burpees 24/20 3 hang power snatch 75/55 6 over the box burpees 6 hang power snatch 9 9… Then 63 wallballs for time

11 December WOD

Strength: 7×1 clean pull + hang clean WOD: 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges

10 December WOD

Strength: 7×1 snatch pull+hang snatch WOD: In front of a clock set for 12 minutes with a 135/95 lb. barbell: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks

9 December WOD

Strength: Barbell Turkish get-up 1-1-1-1-1-1-1 reps WOD: *extra work For time: Row 1,000 meters 40-lb. dumbbell snatches, 50 reps Row 750 meters 40-lb. dumbbell snatches, 35 reps Row 500 meters 40-lb. dumbbell snatches, 20 reps These are one-arm squat snatches, alternating arms.