Archive | December 2015

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30 December WOD 

EMOM:10 rounds  1st minute 1 squat clean + 2 split jerk 2nd minute 7 toes 2 bar *try to increase weight on complex accordingly  3-5min rest Then  50 cal row  25 burpees 50 double unders  Advertisements

29 December WOD 

Strength: 7x 1 snatch high pull + 1 power snatch  WOD: 5 rounds of: 1 minute of dumbbell or kettlebell deadlifts 1 minute of push-ups Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments *courtesy of mainsite  *extra work 5-4-3-2-1 Strict HSPU  Bar muscle […]

28 December WOD 

Strength: 3@70%, 3@75%, 3@80%, 3@85% (use back squat single from 18 Dec) WOD: -Row 1000m -10x unbroken barbell thrusters (135#/95#) -Row 750m -20x unbroken barbell thrusters (95#/65#) -Row 500m -30x unbroken barbell thrusters (75#/45#) -Row 250m -40x unbroken barbell thrusters (barbell) *If you break on the thrusters (The bar touches the floor), immediately perform 6 […]

23 December WOD 

Strength: 7×1 push jerk + 1 split jerk WOD: 800 m run Then 4 rounds  15 BW deadlifts  10 strict pull-ups  Then 800 m run *extra work  21 weighted ring dips 35/25

22 December WOD 

Strength: 7×1 hang squat snatch + 1 squat snatch  WOD: 10 min AMRAP  100 m lunge w/45lb plate overhead  30 Abmat sit-ups  3 min rest Then 21 HSPU  42 KB swing 2/1.5 6 min cap 

21 December WOD 

Strength: 5-5-3-3-3-1-1 front squat WOD: 3 rounds 21 cal row 15 ohs 95/65 9 bar facing burpees *extra work  100 double unders for time

18 December WOD 

Strength: 5x5x3x3x3x1x1 back squat WOD: 9 min AMRAP  15 power snatch 75/55 3 rope climbs Then 2 min rest 7 min AMRAP  3 cal row 3 burpee over the rower 6 cal row 6 burpee over the rower 9 9…