Author Archives: cros4283

2080: 12 Days of Christmas

By cros4283 | Dec 19, 2013 0 Comment 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 PIPT…… 1 HSPU 2 Box Jump 24”/20” 3 Thruster 95/65 4 Pull ups 5 Burpees 6 TTB 7 Wall Balls 20/14… Read More »

Category: WOD

2079:

2079: Thursday 12/13 STRENGTH: b. press 4X10 2 rounds NFT or conversational pace 400 m run 15 pull-ups 400 m run 20 push ups 400 m run 40 squats FYI – 12 days is Friday 12/14

Category: WOD

2078:

2078: Wednesday 12/12 STRENGTH: Press 4X6@75% A. 3X10 db press B. 8 X – 10 abmat sit up then 5 V-UPs C. 5 X 10 step db or kb overhead walking lunge. D. amrap 10 20 mt climbers 20 DU/SU 20 kb swing 35/26 Finisher: 3 rounds at 30 sec. per 1. straddle 2. chair… Read More »

Category: WOD

2077:

2077: Tuesday 12/11 STRENGTH: b. squat 4×10 A. EMOM 12 1 squat clean + 1 push jerk + 1 split jerk or – 1 power clean + 1 push press + 1 push jerk B. 3 RFT – cap 13 400 m run 9 pull ups 15 push ups 21 squats scale: 6,12,18 Finisher: accumulate… Read More »

Category: WOD

2076:

2076: Monday 12/10 STRENGTH: EMOM 8 5 push press 5 LOTBB – pull BB from the floor wod: amrap 20 6 thrusters or OHS? 95/65 8 KTE or tuck sit 10 DL 95/65 200 m run Finisher: 3 rounds @ 30 sec per. boat pose dolphin plank pose extended side angle pose R-L Locust pose

Category: WOD

2074:

2074: Friday 12/7 The Chief – wod: 5 – 3-minute rounds with 1-minute rest after each round. 3 power cleans 135/95 6 push ups 9 squats Finisher: 2 rounds – 30 sec hold each stretch side angle pose R-L warrior 2 R-L pigeon R-L lying side bend R-L happy baby

Category: WOD