Thursday December 29th 2016
3 power snatch every 2 mins x 6 sets *drop or reset after each lift for time 12-9-7 front squats 155/105 bar over burpees rest 3 min...
Wednesday 28th, 2016
Split Jerk build to a challenging set of 1 10 min amrap 10 push ups 15 air squats 10 pull ups 15 air squats 5 min rest for time 2 rounds...
Tuesday December 27th 2016
back squats 4-4-4-4-4 @33x1 increase each set 2 rounds 40/30 cal row 20 burpee box jumps 24/20 40/30 cal row 20 hang squat clean 95/65
Tuesday Dec 20 2016
WOD The twelve days of Christmas *done like the song* 1 OH Squat 115/75 2 squats a cleaning 115/75 3 deads a lifting 115/75 4 ups a...
Monday December 19th 2016
WOD A) Back squats 5-5-5-5-5 @ 33x0 tempo B) 5 rounds: on every 5 min mark complete a 500 m row + 20 KB swings 70/55
Saturday Dec 17 2016
WOD 800 m row 30 kb swings 55/35 30 pullups 400 m row 30 box jumps 24/20 30 wall balls 20/14 800 m row 30 kb swings 55/35 30 pullups
Friday Dec 16 2016
WOD 30 min EMOM 1 min on and 1 min off 5 rounds: 10 front squats 185/135 5 rounds: 15 bar over burpees 5 rounds: row for cals 20/15
Thursday Dec 15 2016
WOD A) 10 min emom 1 snatch +1 hang snatch + 1 oh squat B) 21-15-9 deadlifts 225/155 42-30-18 OH lunges with bumper 45/25
Wednesday Dec 14th 2016
WOD 20 min amrap: 500 m row 5 UB TGU per arm @ challenging weight plus (no rest) 20 min amrap: 1500 m row 100 ft OH left arm KB carry...
Tuesday Dec 13 2016
WOD A1) Bench Press 3-3-3-3-3 rest 90 secs A2) 10 ring rows @ 30x0 rest 90 secs B) 10-9-8-7-6-5-4-3-2-1 Snatch 115/75 box jumps 24/20