Archives December 2017

29
Dec

WOD 12.29.2017

5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds.

28
Dec

WOD 12.28.2017

Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week EMOM 10 10 box jumps then push ups for the time remaining = score Cash Out: 5-5-3-3-3-1-1-1 Strict Press work to heaviest single

27
Dec

WOD 12.27.2017

Handstand Work: 3xR + L handstand around the worlds For Time: 50 cal row 40 Push Press 95#/65# 30 Pull Ups 20 Front squats 10 wall walks Core Cash Out: Tabata Hollow body rocks immediately into tabata straight leg sit ups

26
Dec

WOD 12.26.2017

Strength Day go Heavy!! 1-1-1-1-1-1-1 building to heaviest complex 4 DL 4 Hang Power Clean 4 FR lunges (once start don’t put the bar down) then 10 rounds @75% Cash Out: Row 2k

22
Dec

WOD 12.22.2017

12 Days of Christmas  

21
Dec

WOD 12.21.2017

100 sit ups buy in then 5 Rounds 75′ Bear Crawl 10 Devils Press50#/35#

20
Dec

WOD 12.20.2017

AMRAP 15 12 CTB Pull Ups (RX+ 6 Bar MU) 1 rope climb 30 dubs

19
Dec

WOD 12.19.2017

General WU then progressions HEAVY DAY 1-1-1-1-1-1-1 Power Clean + Push Press + Push Jerk Then drop to 75% and complete 30 reps of the complex Cash Out: 4×10 Alternating DB floor press AHAP (10 on each side)

18
Dec

WOD 12.18.2017

3x 30 sec work 1 min rest HS plate work Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week AMRAP 10 ascending ladder 2, 4, 6, 8…Burpee box jumps & SDHP 95#/65# 5×30 sec hollow body rocks 4x 30 sec L sit holds on parallettes

15
Dec

WOD 12.15.2017

15 Rounds: 4 Dumbell Deadlifts 50#/35#4 Hang Power Cleans 4 FR lunges Cash Out: 5×10 Dips

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