Sunday, December 23, 2012
“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 12/17/11 ♦
Saturday, December 22, 2012
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
Thursday, December 20, 2012
Strength
3 Rounds of the following circuit:
10 Seated shoulder press
10 Weighted pull ups
10 Good mornings
10 Front racked barbell 20″ step ups (5 each leg)
♦ compare to 11/28/12 ♦
Wednesday, December 19, 2012
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Tuesday, December 18, 2012
Strength / Skill
Back squat
Double unders
Conditioning
3 Rounds for time of:
15 Power cleans (135#/95#)
50 Double unders
