Sunday, December 22, 2013
Strength
Back squat
Conditioning
AMRAP in 9 minutes of:
15 Single leg double unders
5 Handstand push ups
Saturday, December 21, 2013
“The 12 Days of Christmas”
1 Burpee
2 Push press
3 Front squat
4 Hang power clean
5 Deadlift
6 Box jump (24″/20″)
7 Pull up
8 Push up
9 Sit up
10 Air squat
11 KB swing (55#/35#)
1200′ Run (400m)
Prescribed barbell weight is 95# for the men and 65# for the ladies. This WOD is performed like the song is sung. The run is only done once and the single burpee will be done twelve separate times total.
♦ compare to 12/23/12 ♦
Thursday, December 19, 2013
Strength
Deadlift
Conditioning
Death by 10 meters
♦ compare to 09/04/13 ♦
Wednesday, December 18, 2013
Strength
Back squat
Conditioning
As many reps as possible in 10 minutes following the rep scheme below until time expires:
2 Squat clean thrusters (115#/75#)
2 Pull ups
4 Squat clean thrusters (115#/75#)
4 Pull ups
6 Squat clean thrusters (115#/75#)
6 Pull ups
Tuesday, December 17, 2013
Strength / Skill
Snatch
Conditioning
EMOM for 10 minutes:
10 Burpees
Max double unders in the time remaining
Sunday, December 15, 2013
8:15am WOD session is cancelled today
Strength
Back squat
Conditioning
21-18-15-12-9-6 reps of:
100ft. Walking lunge
Pull ups
Sit ups
♦ compare to 08/25/11 ♦
Saturday, December 14, 2013
In 5 minutes, complete as many rounds as possible of:
250m Row
10 Burpees
REST 2 MINUTES
-Then-
In 5 minutes, complete as many rounds as possible of:
50′ Bear crawl
10 Wall ball (20#/14#)
REST 2 MINUTES
-Then-
In 5 minutes, complete as many rounds as possible of:
1 Rope climb
10 Toes to bar
♦ compare to 12/22/12 ♦
