Monthly Archives: December 2017

12 Days of Christmas

WU: INSPECT THE MOVEMENT, REHEARSE. THEN GO!!! WOD: do this one just like the song: On the first day of Christmas my True love GTM: 3 thruster, 2 BJ’s, 1 HSPU and a PIPT…… ▪ 1 HSPU ▪ 2 Box Jump 24”/20” ▪ 3 Thruster 95/65 ▪ 4 Pull ups ▪ 5 Burpees ▪ 6… Read More »

Category: WOD

1779:

1779: Thursday 12/14 STRENGTH: push press 6×3 wod: Every 3 minute for 5 rounds 400 m run 20 BB leg wipers Break; 4×500 m row or bike 1/2 mi rest while partner rows.

Category: WOD

1778:

1778: Wednesday 12/13 wod/strength: 10-1 (not for time – BB sharing) bench press @ BW DL @ BW + 1/4 power clean 30-40 lbs under BW? 2-1 you can increse load?

Category: WOD

1777:

1777: Tuesday 12/12 wod: 5 rounds 1 minute hang power snatches (U pick the load?) 1 minute – burpees 1 minue – box jumps 1 minute push press rest 2 minutes

Category: WOD

1776:

1776: Monday 12/11 STRENGTH: 7X2 box squat wod: Amrap 21 12 push ups 6 tuck sit pull ups (start and finish pull up with knees above hips) 6 scissor to 2 v-ups – 6X 3 BB Cluster 95/65 8 step db walking lunges (pair – 40/30) 100 m run

Category: WOD

1774:

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 BB good mornings 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Category: WOD