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Monthly Archives: December 2016

Saturday, December 31, 2016

Teams of 3, For Time:
10000m Row
*Switch every 250m

By |December 30th, 2016|WOD|Comments Off on Saturday, December 31, 2016

Friday, December 30, 2016

STRENGTH/SKILL:
Front Squat: 3 x 10 @ 70% of 1 RM + 5#
*remember this weight!

Bulgarian Split Squat: 3 x 8, per leg

Strict Pull-up: 3 x 10, unbroken 

Optional Cashout: Tabata Bike

By |December 29th, 2016|WOD|Comments Off on Friday, December 30, 2016

Thursday, December 29, 2016

For Total Reps: 2 Rounds
AMRAP 3
15 Push-ups
15 Russian Kettlebell Swings 70/53

-rest 3 minutes-

AMRAP 3
15/12 Calorie Row
10 Box Jumps 30/24

-rest 3 minutes-

AMRAP 3
10 Power Cleans 135/95
15 GHD Sit-ups

-rest 3 minutes- 

By |December 28th, 2016|WOD|Comments Off on Thursday, December 29, 2016

Wednesday, December 28, 2016

Bent Over Row: 4 x 8

Accessory: 2 Rounds For Quality
10 Side-lying External Rotations, per arm
10 Prone H Raises
10 Prone 90-90 External Rotations
10 Tempo Dumbbell Presses (3 second descent)
Accumulate 60 seconds in an L-sit

By |December 27th, 2016|WOD|Comments Off on Wednesday, December 28, 2016

Tuesday, December 27, 2016

TEAM TUESDAY & BRING A FRIEND!
Teams of 2
AMRAP 20
7 Muscle-ups 
50 Wallballs 20/14
100 Double Unders
*Ability to do 1 strict muscle-up is required to perform kipping muscle-ups in the workout

Muscle-up mod: 
4 Strict Muscle-ups (feet on gorund, 7 seconds for completion. Slow and focused on position)
7 Ring Rows + 7 Box Dips

By |December 26th, 2016|WOD|Comments Off on Tuesday, December 27, 2016

Monday, December 26, 2016

Hansen

Five Rounds

30 Kettlebell Swings 70/53#

30 Burpees

30 GHD Situps

By |December 25th, 2016|WOD|Comments Off on Monday, December 26, 2016

Saturday, December 24, 2016

For Time
1000m row
15 Front Squats 135/95
25 Pull-ups
500m row
20 Front Squats 135/95
20 GHD Sit-ups
250m row
25 Front Squats 135/95
15 Strict Handstand Push-ups

By |December 23rd, 2016|WOD|Comments Off on Saturday, December 24, 2016

Friday, December 23, 2016

Strength: 3 Rounds For Quality
8 Ring Rows
8 Dumbbell Rows, per arm
100′ Dumbbell Waiters Walk (per arm) 
*rest 2-3 minutes between rounds
WOD
For Time: 3 Rounds
25 Wallballs 20/14
15 Sumo Deadlift High Pull 95/65
*10 minute time cap

By |December 22nd, 2016|WOD|Comments Off on Friday, December 23, 2016

Thursday, December 22, 2016

Strength: 6 Rounds
Every 90 seconds complete 1 Clean (squat) & Jerk, climbing
WOD
For Total Reps
1 Minute Clean & Jerks 205/145
-rest 1 minute-
1 Minute Clean & Jerks 185/135
-rest 1 minute-
1 Minute Clean & Jerks 155/105
-rest 1 minute-
1 Minute Clean & Jerks 135/95
*Cleans are to be performed as squat cleans

By |December 21st, 2016|WOD|Comments Off on Thursday, December 22, 2016

Wednesday, December 21, 2016

Accessory: 2 Rounds for quality
10 Strict Pull-ups
15 Reverse Flies
20 Barbell Curls
WOD
For Reps: AMRAP 10
25/20 Calorie Row
15 Box Jump Overs 24/20

By |December 20th, 2016|WOD|Comments Off on Wednesday, December 21, 2016

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