Ladder- 1-2-3-4-5-6-7-8-9-10
Pcl (135/95)
T2B
Thursday, December 28, 2017
Wednesday, December 27, 2017
WOD 12-28-17
Tuesday, December 26, 2017
Thursday, December 21, 2017
WOD 12-22-17
"12 Days of Christmas"
100 m run
2 DB CL + J
3 DL (185/135)
4 WB (20/14)
5 Bur-r-pees
6 push-ups
7 K2E
8 DB SN
9 KBS (53/35)
10 walking lunge
11 air squat
12 C2B pull-ups
*complete WOD just like the song, 1, 2-1, 3-2-1, etc...
100 m run
2 DB CL + J
3 DL (185/135)
4 WB (20/14)
5 Bur-r-pees
6 push-ups
7 K2E
8 DB SN
9 KBS (53/35)
10 walking lunge
11 air squat
12 C2B pull-ups
*complete WOD just like the song, 1, 2-1, 3-2-1, etc...
Tuesday, December 19, 2017
Monday, December 18, 2017
Sunday, December 17, 2017
WOD 12-18-17
10 min to work to max complex-
3 DL + 2 HCL + 1 Jerk
--------------------------------------------
4 rds-
20 MBCL
15 MB Push Jerk
10 MB sit-ups
3 DL + 2 HCL + 1 Jerk
--------------------------------------------
4 rds-
20 MBCL
15 MB Push Jerk
10 MB sit-ups
Thursday, December 14, 2017
Wednesday, December 13, 2017
WOD 12-14-17
A.) 5 x 5 seated DB press (floor)
B.) 5 x 10 KB row (each side)
----------------------------------------------
3 rds-
:45 superman
:45 dead bug hold (scale up as needed)
B.) 5 x 10 KB row (each side)
----------------------------------------------
3 rds-
:45 superman
:45 dead bug hold (scale up as needed)
Tuesday, December 12, 2017
Monday, December 11, 2017
WOD 12-12-17
EMOM x 15-
1- 14 KB SN
2- 12 FR KB lunge
3- 10 plate burpees
*2:00 max sit-ups immediately following last burpee
1- 14 KB SN
2- 12 FR KB lunge
3- 10 plate burpees
*2:00 max sit-ups immediately following last burpee
Sunday, December 10, 2017
WOD 12-11-17
EMOM x 10- 1 PSN + 1 SN
--------------------------------------
3 x 2:00 AMRAP-
6 SN DL (115/75)
6 HPSN
6- P. Press
*1:00 rest btw
--------------------------------------
3 x 2:00 AMRAP-
6 SN DL (115/75)
6 HPSN
6- P. Press
*1:00 rest btw
Thursday, December 7, 2017
Wednesday, December 6, 2017
Tuesday, December 5, 2017
WOD 12-6-17
4 x max effort strict pull-up
*1 min rest btw
—————————————
25/20 cal AAB
Then-
42-30-18 WB
21-15-9 T2B
*1 min rest btw
—————————————
25/20 cal AAB
Then-
42-30-18 WB
21-15-9 T2B
Sunday, December 3, 2017
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