Monthly Archives: December 2014

12/31/2014 WOD

Strength- 12 minutes to find max Power Clean & Jerk 6 minute AMRAP 5 power cleans 135/95# 10 pull-ups 15 double unders REST 1 MINUTE 6 minute AMRAP 10 push-ups 10 box jumps 10 deadlifts 135/95# REST 1 MINUTE 6 … Continue reading

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12/30/2014 WOD

Strength – EMOM x 6 – 1 power snatch + 3 OH Squats For time 21-15-9 Back squats 95/65# Double unders 15-9-6 Power Snatches 95/65# Lateral jumps L/R=1 9-6-3 Thrusters 95/65# Burpees Elements WOD 3 rounds 4 minute AMRAP 10 … Continue reading

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12/29/2014 WOD

3 rounds for total reps 1 minute T2B 1 minute ring dips 1 minute straight leg sit-ups 1 minute OH lunges 45/35# 1 minute wall climbs 1 minute rest Elements WOD 500 M Row Followed by 3 rounds of 20 … Continue reading

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New Year’s Day

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12/24/2014 WOD

For time 10-8-6-4-2 Deadlifts 185/135# Wallballs 20/14# Burpees V-ups **compare to 5/29/14 elements WOD** Cash out, for time 50-40-30-20-10 Double unders Mt. Climbers L/R=2

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12/23/2014 WOD

Morning WOD Skill – hang squat cleans 2″ – 4″ – 6″ progression For time 50 hang squat cleans 115/75# 25 C2B pull-ups 25 hang power cleans 115/75# 50 pull-ups Elements WOD For time 10-9-8-7-6-5-4-3-2-1 KB swings Goblet squats Nurpees

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12/22/2014 WOD

Perfect 10 10 rounds for time 10 OH Squats 65/45# 10 Lunges 10 SDHP 55/35# 10 push-ups 10 back ext 65/45# 10 double unders 10 sit-ups 10 push press 65/45# 10 KB swings 55/35# 10 thrusters 65/45# **30 minute time … Continue reading

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