Archive for December 2016 | Monthly archive page

12.31.16

4 Rounds For Time: 20 Ball Cleans 20/14 16 Box Jump Overs 24/20 2 Runs to Flagpole w/ Ball 20 Wall Balls 17 Sit ups w/ Ball Anchoring feet

12.30.16

Warm-up: w/ partner 100 pushups/plank WOD: 24 Min Amrap Run 200m/Row 250m 7 deadlifts 115/75 7 hang power cleans 7 front squats 7 shoulder 2 overhead Run 200m/Row 250m 28 Burpees

12.29.16

Warm Up:  Shoulder work + OH Postitions SWOD:  Every 90 sec 1 Snatch Balance + 2 OH Squats WOD: For Time 10-8-6-4-2 Squat Snatch 135/95 L Pull-Ups

12.28.16

Warm-up: max height box jump For Time: 50 Calorie Row 40 Wall Balls 20/14 30 Knees to Elbows 20 Box Jump Overs 24/20 10 Muscle Ups 20 Box Jump Overs 24/20 30 Knees to Elbows 40 Wall Balls 20/14 50 Cal Row  

12.27.16

Warm Up: 4 x 20 yard Ladder SWOD:  20 rep Back Squat WOD:  12 min AMRAP 20 KB Swing 24/20kg 20 KB Lunge 20 Pull Up 60 Double Under  

12.27.16

Warm Up: 4 x 20 yard Ladder SWOD:  20 rep Back Squat WOD:  12 min AMRAP 20 KB Swing 24/20kg 20 KB Lunge 20 Pull Up 60 Double Under  

12.23.16

12 Days of Christmas 1 Clean & Jerk 225/150 2 Muscle Ups 3 Box Jumps 30/24 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75 7 Pistols (alternating) 8 Toes to Bar 9 Wall Balls 20/14 10 C2B Pull ups 11 HSPU 12 Front Squats 225/150

12.22.16

Happy Birthday Tommy Warm Up:  Redemption 100 Single Unders 50 Double Unders 25 Triple Under WOD:  5 min each round for max reps 12 Box Jumps 24/20 22 Snatch 95/65 Max HSPU 12 Snatch 22 HSPU Max Box Jump 12 HSPU 22 Box Jump Max Snatch  

12.21.16

Warm Up:  Movement Prep WOD:  21 min AMRAP with Partner A.  Row 300/250 B.  6 TGU 24/16 *Lunge 40 yard Relay with KB A. Row B. 20 1 arm OH Squat * A. Row B. 30 1 arm Snatch * A.  Row B. 40 KB Swing * A. Row B. 50 SDLHP

12.20.16

Warmup: 3x 10yd Inch worm 10 Split Jumps 10 Sit ups 3 shoot Throughs WOD: For Time 15-12-9-6-3 Power Clean 135/95 Ring Dip then… 3-6-9-12-15 Strict Pull up Over/Under