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WOD Archives: December 2014

Thursday 1/1/2015

HAPPY NEW YEARS!!! Endurance Workout 2000m Row 20 Burpees 1500m Row 30 KBS @ 50/35# 1000m Row 40 Squats 500m Row 50 Double Unders 250m Row MORE »

Wednesday

Fitness A. Bench Press 10.8.6.10.8.6 + 4 Rounds, NFT 10 Strict Pull-ups 15-20 EROM Push-ups 10 TGU / side @ 50/35# 10 Max effort pulls on Erg *For erg pulls, should be less than 18 SPM MORE »

Tuesday 12/29/2014

Fitness A. Hang Clean + Split Jerk (1+2) x 6-8 stes B. Clean RDL 5 x 5, @ 110-125% + 20 Minutes, Every 5 mins: 400/300m Row 20 Thrusters @ 75/45# 10 Burpees MORE »

Monday 12/30/2014

Fitness A. Back Squat 5 x 3 @ 80% B. F. Squat 3 x 5 @ 75% + 30 Rounds 5 Wall Ball 3 Pull-ups 1 Tall Box Jump *20 Minute time cap MORE »

Friday & Saturday 12/26 – 12/27

Friday A. 5 attempts at a max in the following complex: 9 Deadlifts 6 Hang power cleans 3 shoulder to overhead *once the bar leaves te ground, it’s TnG + 7 TnG Power Cleans @ 95/65# 10 burpees 100m Row sprint rest 4 mins x 5 Saturday 12 days of Christmas Or 12 days of Christmas a barbell addition *either of these can be done as a partner workout or by yourself. MORE »

Wednesday 12/24/2014

Fitness Gymnastics Work Max Effort x 3 rds: HS Hold Ring / Static Dip FLR on Rings rest as needed between rounds Conditioning: 4 rounds 30/20 cal on rower 30 wall balls @ 20/14# 30 kb swings @ 50/35# rest 5 minutes bt. Rounds MORE »

Tuesday 12/23/2014

Fitness A. Deadlift – Peak 5 (perfect form) B. CG Bench Press – Peak 3 + 15 minute amrap 10 CTB pull ups 15 Back Squats (floor) @ 95/65# 20 Push Ups 30 double unders MORE »

Monday 12/22/2014

Fitness A. Power Clean – Tough Single B. Push/Split Jerk – Peak 3/1 + 30 Curtis P’s @ 105/75# MORE »