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WOD 12/13/14

December 12, 2014 by  

  • AMRAP 10 mins:
  • 2x Muscle Up or 1x Rope Climb
  • 7x Overhead Squat
  • 20x DU

WOD 12/11/14

December 10, 2014 by  

  • Part 1:  8 Rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • 4-12 Perfect Push ups
  • rest 20 sec
  • Part 2:  12 Rounds-
  • 5x Box Jumps
  • Driveway Sled Pull

WOD 12/10/14

December 9, 2014 by  

  • 800m Run
  • 25 Sit ups
  • 200m Run
  • 25 Hollow Rocks
  • 200m Run
  • 25 Hollow Rocks
  • 200m Run
  • 25 Sit ups
  • 800m Run

WOD 12/9/14

December 8, 2014 by  

  • Front Rack Walking Lunge 5,5,5 (each leg)
  • WOD:  AMRAP 14 mins-
  • 3x Power Clean
  • 3x KBS
  • 6x TTB

WOD 12/8/14

December 7, 2014 by  

  • Bench Press Build up to a 3RM
  • WOD:  6 Rounds (1 min each)
  • 10x Push Press
  • 10x Pull ups
  • max rep WB
  • Rest 1 minute after each round

12/07/14

December 6, 2014 by  

Rest- No class

WOD 12/6/14

December 5, 2014 by  

  • AMRAP 30 mins:
  • 400m Run
  • 15x KBS
  • 15x Burpee
  • 15x Thruster

WOD 12/4/14

December 3, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:  AMRAP 12 mins-
  • 5x Power Clean
  • 10x Wallballs
  • 15x Sit ups

WOD 12/3/14

December 2, 2014 by  

  • Part 1:
  • OTM 10 mins:
  • 1x Muscle Up
  • Part 2:  AMRAP 8 mins:
  • 15x Box Jumps
  • 12x Push Press
  • 9x TTB or DAC

WOD 12/2/14

December 1, 2014 by  

  • Part 1:  Build up to a 5RM Front Rack Walking Lunge
  • Part 2:  5 Rounds, 1 min each:
  • 1x Snatch
  • 4x OHS
  • Max DU’s for remainder of the minute
  • Rest 2 mins after each round

WOD 12/1/14

November 30, 2014 by  

  • Press 3,3,3,3,3
  • WOD:  10 Rounds-
  • 5x Burpee
  • Driveway Sprint

WOD 11/30/14

November 29, 2014 by  

  • “Nasty Girls”
  • 3 Rounds-
  • 50x Air Squats
  • 7x Muscle Up
  • 10x Power Clean (135/95)

WOD 11/29/14

November 28, 2014 by  

  • 1000m Run or Row
  • 21x Thrusters
  • 800m Run or Row
  • 15x Thrusters
  • 400m Run or Row
  • 9x Thrusters

WOD 11/27/14

November 26, 2014 by  

Tabata for Turkeys 9am Class Only

WOD 11/26/14

November 25, 2014 by  

  • OHS 3,3,3,2,2
  • WOD:  4 Rounds-
  • 10x OHS
  • 20x DAC
  • 200m Run

WOD 11/25/14

November 24, 2014 by  

  • 4 Rounds-
  • 15x Power Clean
  • 400m Run

WOD 11/24/14

November 23, 2014 by  

  • Push Press 3,3,3,2,2,1,1+
  • WOD:
  • 10,9,8,7,6,5,4,3,2,1
  • Evens= HSPU
  • Odds= CTB Pull ups
  • Driveway sprint after each rep set

WOD 11/23/14

November 22, 2014 by  

  • 25x Hollow Rock
  • 1 Mile Run
  • 75x Plate Sit ups
  • 800m Run
  • 25x Hollow Rock

WOD 11/23/14

November 21, 2014 by  

  • 3 Rounds of Max unbroken reps-
  • Wallballs
  • KBS
  • TTB
  • Rep count determines rest time between movements

WOD 11/20/14

November 19, 2014 by  

  • OHS 3,3,3,3,3
  • WOD:  3 Rounds-
  • 20x Box Jump Burpees
  • 400m Run

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