Monthly Archives: December 2016

//December

December 2016

WOD 12/30/16

2016-12-30T16:43:22+00:00

WOD 12/30/16 5 Rounds of: 5 Power Snatch (95/65) 10 Overhead Squat 200m Run

WOD 12/30/162016-12-30T16:43:22+00:00

WOD 12/29/16

2016-12-29T15:00:11+00:00

WOD 12/29/16 Strength: Front Squat 7x5 @70% Conditioning: 50/10-40/20-30/30-20/40-10/50 Walking Lunges Air Squats -200m Run Between Sets

WOD 12/29/162016-12-29T15:00:11+00:00

WOD 12/28/16

2016-12-28T17:22:24+00:00

WOD 12/28/16 4 Rounds of: 10 Pull-ups 15 Deadlifts (185/130) 10 Pull-ups 30 Double-unders

WOD 12/28/162016-12-28T17:22:24+00:00

WOD 12/27/16

2016-12-27T17:20:38+00:00

  WOD 12/27/16 Strength: 3RM Strict Press (12min cap) Conditioning: 4 Rounds of 30 Abmat Sit-ups 30 Thrusters 45/35 Barbell 30 Cal Row

WOD 12/27/162016-12-27T17:20:38+00:00

WOD 12/26/16

2016-12-27T17:18:14+00:00

  WOD 12/26/16 21-18-15-12-9-6-3 reps for time of: Kettlebell Sumo Deadlift High Pull 54#/35# Box-over Jumps 24#/20#

WOD 12/26/162016-12-27T17:18:14+00:00

WOD 12/23/16

2016-12-23T18:29:24+00:00

  WOD 12/23/16 Strength: 1RM Overhead Squat Conditioning: 21-15-09 Chest to Bar Pull-ups Overhead Squat (95/65)

WOD 12/23/162016-12-23T18:29:24+00:00

WOD 12/22/16

2016-12-22T20:01:46+00:00

  WOD 12/22/16 Initial Test: Front Squat Find a Heavy 1Rep (Day 1 of our Front Squat program) Conditioning: 12min AMRAP of: 10 Wallballs (20/14) 24ft Broad Jumps 10 Ground to Overhead (45/35)

WOD 12/22/162016-12-22T20:01:46+00:00

WOD12/21/16

2016-12-21T16:15:38+00:00

WOD 12/21/16 4 Rounds of: 10 Barover Burpee 15 Kettlebell Swing 10 Barover Burpee 15 Deadlifts (185/130)

WOD12/21/162016-12-21T16:15:38+00:00

WOD 12/20/16

2016-12-20T06:54:49+00:00

WOD 12/20/16 Strength: 3 Rep Shoulder to Overhead Conditioning: 800 Run 800 Row 400 Run 400 Row 200 Run 200 Row

WOD 12/20/162016-12-20T06:54:49+00:00

WOD 12/19/16

2016-12-19T22:57:25+00:00

WOD 12/19/16 "Cindy" 5 Pull-ups 10 Push-ups 15 Air Squats  

WOD 12/19/162016-12-19T22:57:25+00:00