EMOM x 8- 1 CL + Jerk
Then- 8:00 to find 1RM
------------------------------------
A- 3 x 3 snatch grip DL
B- 3 x 10 (1 arm) KB row
Thursday, December 31, 2015
Tuesday, December 29, 2015
Monday, December 28, 2015
WOD 12-28-15
Thruster- find 1RM
---------------------------
30-20-10
WB (20/14)
HPCL (115/75)
*compare to 7-20-15
---------------------------
30-20-10
WB (20/14)
HPCL (115/75)
*compare to 7-20-15
Tuesday, December 22, 2015
WOD 12-23-15
"12 Days of Christmas"
*complete WOD just like the song...
1- hundred m run (down and back)
2- DB cl + j
3- DL (185/135)
4- WB (20/14)
5- Bur-r-pees!
6- push-ups
7- K2E
8- DB snatch
9- KBS (53/35)
10- lunges
11- air squats
12 C2B pull-ups
*complete WOD just like the song...
1- hundred m run (down and back)
2- DB cl + j
3- DL (185/135)
4- WB (20/14)
5- Bur-r-pees!
6- push-ups
7- K2E
8- DB snatch
9- KBS (53/35)
10- lunges
11- air squats
12 C2B pull-ups
Monday, December 21, 2015
WOD 12-21-15
2:00- max effort *strict pull-ups
-------------------------------------------
5 rds-
10 pull-ups
10 box jumps (24/20)
10 HPCL (115/75)
-------------------------------------------
5 rds-
10 pull-ups
10 box jumps (24/20)
10 HPCL (115/75)
Sunday, December 20, 2015
WOD 12-21-15
Thursday, December 17, 2015
Wednesday, December 16, 2015
WOD 12-17-15
Tuesday, December 15, 2015
WOD 12-16-15
4 sets- mixed grip pull-ups
-----------------------------------
4 rds-
25 WB (20/14)
10 HSPU
-----------------------------------
4 rds-
25 WB (20/14)
10 HSPU
Monday, December 14, 2015
WOD 12-15-15
Sunday, December 13, 2015
WOD 12-14-15
Thruster 3-3-3-3-3
-------------------------
Backwards "Fran"
9-15-21
pull-up
thruster (95/65)
-------------------------
Backwards "Fran"
9-15-21
pull-up
thruster (95/65)
Thursday, December 10, 2015
WOD 12-11-15
20 box jumps (24/20)
30 pull-ups
40 sit-ups
50 OH plate lunges (45/35)
40 sit-ups
30 pull-ups
Wednesday, December 9, 2015
Tuesday, December 8, 2015
WOD 12-9-15
Monday, December 7, 2015
WOD 12-8-15
Thursday, December 3, 2015
WOD 12-4-15
Accumulate 30 chin-ups
*As few sets as possible
-----------------------------------
10 min AMRAP-
20 jumping lunges
10 DB snatch
*As few sets as possible
-----------------------------------
10 min AMRAP-
20 jumping lunges
10 DB snatch
Wednesday, December 2, 2015
WOD 12-3-15
Tuesday, December 1, 2015
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