Archive | December 2015

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17 December WOD 

Strength: 9×1 squat clean (Try to complete your clean work in 15-18 minutes) WOD: Complete 7 rounds for time of: -35x double unders -1x squat clean *Kickers = 1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the […]

16 December WOD 

Strength: 15 minutes to work to a heavy single split jerk  WOD: Diane 21-15-9 reps for time of: 225/155 lb. deadlifts Handstand push-ups *extra work  15-12-9 Toes to bar Release push-ups 

15 December WOD 

Strength: 9×1 squat snatch(complete your snatch work in 15-18 minutes) WOD: 5 rounds – Complete AMRAP in 3 minutes of: -3x ground to overhead (155#/115#) -6x ring dips -9x chest to bar pull ups *Rest 1 minute between each AMRAP. *courtesy of CFW

14 December WOD 

Strength: Overhead squat: Work up to a 3 RM (using 3 sets) Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM WOD: 10 rounds (20 minutes) – EMOM, complete: -Odd minute = 8x calories on rower -Even minute = 10x Thruster (95#/65#) *Kicker = After every 2 rounds (4 minutes), the […]

11 December WOD 

Strength: Front Squat: Work up to a 3 RM (using 3 sets) Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM. WOD: 4 rounds 15 box jumps  10 HSPU  5 burpee to pull-up  *extra work 3 rounds 12 ghd sit-ups  30 double unders 

10 December WOD 

Strength: 15 minutes to work to a heavy single clean  WOD: 5 rounds -150m row -10x deadlifts (275#/205#) -150m row -10x pistols, alternating *extra work  Complete 21 muscle ups 

9 December WOD 

Strength: Strict press: Work up to a 3 RM (using 3 sets) Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM. WOD: T.U.P. 15-12-9-6-3 reps for time of: 135/95-lb. power cleans Pull-ups 135/95-lb. front squats Pull-ups *extra work  30 ghd back extension