Monthly Archives: December 2013

0544:

WU: 5min WOD: grab a kb // find size right for you. 7R • 2 TGU’s R/L • 5 SDHP • 10 swings • farmer walk 100m w/kb STRENGTH: PRESS 4X10@65 IF YOU WANT TO WORKOUT NEW YEARS DAY. SHOW UP AT 10:15AM. THIS WILL BE THE ONLY WOD TO KICK THINGS OFF JAN 1.

0543:

WU: get ready ready & go! Your focus is to move well through this Stamina event. Don’t be a cheerleader or chat with your buddies. Contact the wall at the end of each run and sound off your round. Do not rely on someone else to count your rounds for you. Take responsibility for your… Read More »

0542:

WU: group ready! STRENGTH: WOD: Make up Monday – #0538 or • b. press 4×8 @ 65 • b squat 6×3@75 no clock 8 rounds • 3/5/8 DHPU • 6/12/18 push ups • 10 explosive jumping squats

0541:

WU: SMR // 15 bb thrusters, 2,3 or 4 pull ups, STRENGTH: WOD: 15 min Amrap • 15 Thrusters 95/65 • 15 pull ups • 15 burpees • 200 m run

0540:

WU: SMR – 10 good morning, 15 banded DL (make use or resistance bands STRENGTH: DL – 6X3@70% // C&J practice – 15 min. WOD: Off the clock 3 rounds • 30 V-Ups • 20 m walking lunge #optional • 10 Chin ups