Tuesday, December 31, 2013
Strength
Weighted pull up
Conditioning
3 Rounds for time:
10 Clean & jerks (155#/105#)
15 Pull ups
*At the top of every minute perform 5 burpees
Sunday, December 29, 2013
Strength
Back squat
Conditioning
3 Rounds for time of:
Run 400m
7 Front squats
♦ compare to 10/06/13 ♦
Saturday, December 28, 2013
Partner WOD
4 Rounds for time of:
400m Run
21′ Handstand walk
15 KB swings (70#/55#)
9 Burpees
Thursday, December 26, 2013
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
***25 minute time cap***
♦ compare to 02/09/12 ♦
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 ♦
