Archive | December 2014

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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.

8 December WOD

Strength: 7×3 back squat WOD: Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 95/65 back squats, 20 reps 30 double-unders

5 December WOD

Strength: 5×5 split jerk WOD: *extra work 5 rounds 5 back squats 225/155 30 double unders Then 2 min ME hand release push-up

4 December WOD

Strength: 15 min to work towards heavy single clean WOD: WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, […]

3 December WOD

Strength: 5×3 strict press WOD: Row 1,000 meters 30 dips 75-lb. sumo deadlift high-pulls, 30 reps 30 handstand push-ups 75-lb. power snatches, 30 reps 30 burpees 30 pull-ups 75-lb. thrusters, 30 reps

2 December WOD

Strength: 15 min to work towards a heavy single rep snatch WOD: Weighted pull-ups 5-5-5-5-5-5-5-5-5-5 reps *extra work 5 rounds 12 wallballs 12 toes to bar

1 December WOD

Strength: 7×3 front squat WOD: For time: 1.5/1 pood kettlebell swings, 75 reps Run 1 mile 1.5/1 pood kettlebell swings, 75 reps