Thursday, December 31, 2015
9:30am and 5:30pm WOD sessions only today.
AMRAP in 20 minutes of:
25 Sit ups
21 Push press (95#/65#)
Run 400m
Wednesday, December 30, 2015
Strength
Squat
Conditioning
2k Row with death by burpees
♦ compare to 01/28/15 ♦
Tuesday, December 29, 2015
Skill / Strength
Snatch
Conditioning
AMRAP in 7 minutes of:
3 Strict HSPU
6 Overhead walking lunges
9 Front rack step ups (24″/20″)
Sunday, December 27, 2015
Skill / Warm-up
AMRAP in 8 minutes of:
21 KB swings
15 Push ups
9 Strict pull ups
Strength
Squat
Conditioning
AMRAP in 8 minutes of:
21 Push ups
15 KB swings (55#/35#)
9 Toes to bar
Saturday, December 26, 2015
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 06/14/14 ♦
Thursday, December 24, 2015
5:15am, 9:30am and 1:45pm WOD sessions only today.
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
5 Burpees every minute on the minute
Wednesday, December 23, 2015
Strength
Squat
Conditioning
Max rounds in 4 minutes of:
3 Power snatch (135#/95#)
6 Push-ups
9 Pistols (each leg)
Rest 2 minutes. Repeat for a total of 5 cycles.
Tuesday, December 22, 2015
Strength / Skill
Press complex
Conditioning
9-6-3 reps of:
15′ Rope climb
Strict HSPU
Bench press (225#/155#)
