4 Rounds
4 Dips
8 hanging snatch - 85 lbs.
12 pull ups
24 sit-ups- incline bench
Wednesday, December 30, 2015
Tuesday, December 29, 2015
Wednesday, December 23, 2015
WOD - Thursday, December 24, 2015
12 Days of Christmas
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.
1 - 100 m sprint
2 - Bear Crawl 50 ft.
3 - Walking lunges 15 ft.
2 - Bear Crawl 50 ft.
3 - Walking lunges 15 ft.
4 - Farmer’s carry 50 ft.
5 - Clean and jerk 95/65
6 - KTE
6 - KTE
7 - Hand Release Push Up
8 - Wall ball
8 - Wall ball
9 - KB Swings 45
10 - Burpee box jumps 24”
11 - Pull Ups
12 - Thrusters 95/65
10 - Burpee box jumps 24”
11 - Pull Ups
12 - Thrusters 95/65
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.
Tuesday, December 22, 2015
WOD - Tuesday, December 22, 2015
12 min. AMRAP
5 Dips (rack)
10 Wallball
15 Push-ups
20 Ab mat sit-ups
5 Dips (rack)
10 Wallball
15 Push-ups
20 Ab mat sit-ups
Monday, December 21, 2015
Friday, December 18, 2015
Thursday, December 17, 2015
WOD - Thursday, December 17, 2015
Luke-like
Run 400 meters
15 Clean and jerk - 125 lbs.
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball - 20-lb. ball
Run 400 meters
45 Kettlebell swings, 45 lbs.
Run 400 meters
45 Dips
Run 400 meters
15 Clean and jerk - 125 lbs.
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball - 20-lb. ball
Run 400 meters
45 Kettlebell swings, 45 lbs.
Run 400 meters
45 Dips
Tuesday, December 15, 2015
WOD - Tuesday, December 15, 2015
14 min. AMRAP
10 dips
15 knees to elbow
20 bent over rows - 45 lbs. (10 each arm)
25 overhead walking lunges - 45 lb. plate
10 dips
15 knees to elbow
20 bent over rows - 45 lbs. (10 each arm)
25 overhead walking lunges - 45 lb. plate
Sunday, December 13, 2015
Thursday, December 10, 2015
WOD - Friday, December 11, 2015
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans (115)
Pull-ups
135-lb. front squats (115)
Pull-ups
15-12-9-6-3 reps for time of:
135-lb. power cleans (115)
Pull-ups
135-lb. front squats (115)
Pull-ups
Wednesday, December 9, 2015
WOD - Thursday, December 10, 2015
Bench Press
5 x 85% of max
5 x 75%
5 x 65%
5 x 55%
7 min. AMRAP
Down & back
10 Box jump
20 Dubs
5 x 85% of max
5 x 75%
5 x 65%
5 x 55%
7 min. AMRAP
Down & back
10 Box jump
20 Dubs
Tuesday, December 8, 2015
Sunday, December 6, 2015
Friday, December 4, 2015
WOD - Friday, December 4, 2015
“Rankel”
20 Min. AMRAP of:
6 Deadlift - 225 lbs
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
20 Min. AMRAP of:
6 Deadlift - 225 lbs
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
Wednesday, December 2, 2015
WOD - Thursday, December 3, 2015
5 Rounds for time:
4 Wall walks
8 Bent over rows (each arm) - 45 lbs.
16 Sit ups
32 DUBS
Tuesday, December 1, 2015
WOD - Tuesday, December 1, 2015
20 Min. AMRAP
10 Push press - 115/85
10 Kettlebell- 45 lbs.
10 Box jumps - 24"
10 Push press - 115/85
10 Kettlebell- 45 lbs.
10 Box jumps - 24"
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