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 ♦
Thursday, December 12, 2013
Skill / Strength
Snatch
Conditioning
3 Rounds for time of:
Run 400m
8 Muscle ups
16 Overhead squats (95#/65#)
Wednesday, December 11, 2013
Strength
Back squat
Conditioning
21-15-9 reps of:
Power snatch (95#/65#)
Handstand push ups
Tuesday, December 10, 2013
Skill / Strength
Clean & jerk
Conditioning
5 Rounds of:
1 Minute – max KB swings (55#/35#)
1 Minute rest
-THEN-
5 Minute AMRAP of:
3 Strict pull ups
6 Shoulder press
20 Double unders
