Archive | December, 2015

Wednesday’s WOD

Warm-up:

Complete all of the following in any order:
30 Perfect Burpees
30 Walking Lunges
30 Handstand Pushups
30 Tuck-Ups
30 Step-Ups

Strength: 

Press 10-10-10-10

WOD:

4 Rounds For Time:
15 Push Press, 115#/75#
20 Box Jump Overs, 24″/20″

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Tuesday’s WOD

Warm-up:

EMOM 16, alternating:
a) 8 Goblet Squats @ 30X1 Tempo
b) 8 Pushups @ 30X1 Tempo
c) 8 Russian Kettlebell Swings
d) 24 Double Unders

Strength:

Front Squat 8-8-8-8

WOD:

AMRAP 20:
20 Ring Dips
20 Power Cleans, 115#/75#
40 Double Unders

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Monday’s WOD

Warm-up:

4 Sets @ easy pace:
5 Ring Rows w/pause @ top
Row 20 Strokes (5 Legs Only, 5 Legs + Arms, 10 Full Stroke)
5 Wall Walks
10 Air Squats
15 Hollow Rocks

Strength:

20 minutes volume accumulation:
5 Strict Pullups
5 Strict Handstand Pushups
5 V-Ups + 5 Tuck-Ups + 10 Hollow Rocks

WOD:

With a partner complete 5 Rounds, Each For Time:
Row 250m
10 Squat Clean Thrusters, 95#/65#
10 Bar Facing Burpees

Each partner does a full round, resting while their partner works. Each round is a sprint.

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Wednesday’s WOD

Warm-up:
1000m row

EMOM for 12 rounds, alternating:
a) 8 One Arm Kettlebell Swings, left
b) 8 One Arm Kettlebell Swings, right
c) 8 V-Ups

WOD:
AMRAP in 20 min:
50 Kettlebell Swings, 53/35
100 DU’s
50 Toes-to-Bar
100 Grasshoppers

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Tuesday’s WOD

Warm-up:
3 Sets @ easy place:
50′ Death March
30 Seconds Chest-to-Wall Handstand
50′ Walking Lunge
5 Wall Walks

Strength:
Stiff Legged Deadlift 8-8-8-8
*Build in sets of 8 to a near maximal set.
Don’t count any warm-up sets as work.
Build to working weights and take small jumps.

WOD:
AMRAP in 12 min:
10 Front Squats, 185#/125#
10 Strict Handstand Pushups

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