12.18.17

December 17, 2017

Warm Up

Wod 1
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

Rest

Wod 2
14 min time cap!
1 mile run
Body Weight Squat x ME


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12.14.17

December 13, 2017

Warm Up

Wod
Run x 300m
- 3 rounds
Power Snatch x 10 (95/65)
Burpee x 10
Run x 300m
- 2 Rounds
Box Jump x 20 (24/20)
Deadlift x 20 (95/65)
Run x 300m
- 1 Round
Thruster x 30 (95/65)
Pull-Up x 30
Run x 300m

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12.13.17

December 12, 2017

Warm Up

Endurance

Wod
“Tabata This!” :20/:10 for 4 mins each movement (8 intervals)
Row for calories
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull Up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

*Score is lowest number of reps pe

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12.12.17

December 11, 2017

Warm Up

Strength: Power Snatch & BoR

Wod:
AMRAP- 18 Min
30 Dumbbell Snatches (50/35)
30 Dubs
30 Calorie Row
30 T2B

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12.11.17

December 10, 2017

Warm Up

Strength: PC+ FS+ HC

Wod
Front Rack Lunges x 20 (135/95)
Dead Lift x 30
Run 600 m
Box Jump x 30 (24/20)
Power Clean x 20

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12.7.17

December 6, 2017

Warm Up

WOD: 40 min cap!
Row x 500m
50-10
KB Swing (55/35)
Wall Balls (20/14)
then:
Row x 500m
then:
10-50
DB Lunge (35/25)
Sit up
Row x 500m

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12.6.17

December 5, 2017

Warm Up

Strength: Floor Press & Muscle Up

Wod:
3 Rounds for max reps
1:00 Row Cal/ Rest :30
1:00 KB Snatch / Rest :30 (55/35)
*total reps combined are deducted from:
150 Plate Burpees for time!
Example:
3 Rounds= 45 Calories + 45 total snatch

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12.5.17

December 4, 2017

Warm Up

Strength: Strict, Push and Jerk

Wod:
3 Rounds
10 T2b
10 Box jumps
10 HSPU

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12.4.17

December 3, 2017

Warm Up

Strength
Clean & Snatch

Wod
50 Dubs
10-8-6-4-2
Hang Power Snatch (75/55)
Overhead squat
50 Dubs

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11.30.17

November 29, 2017

Warm Up

Wod
35 min time cap!
WOD:
Run x 200m
Deadlift x 30 (135/95)
Run x 200m
Hang Power Clean x 30
Run x 200m
Front Squat x 30
Run x 200m
Push Jerk x 30
Run x 200m
Bar facing burpee x 30
Run x 200m
Floor Wipers x 30 (L&R=1)
Run x 200m

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