Month: December 2019

Friday – 191220

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean + Front Squat + Full Clean – increase load as possible – WOD Teams of 2, complete the following for time (10 min cap): 60 Power Cleans (155/105) Note: Split reps in any manner.

Wednesday – 191218

  SWOD For time: Run 400m or Row 500m – rest 5 min – Row 500m or Run 400m WOD In 2 minutes, complete the following for reps: 20/14 Calorie Row Max reps of Box Jumps (24″/20″) – rest 2 minutes, repeat for a total of 4 rounds –

Monday – 191216

SWOD Every minute on the minute for 10 minutes: Hang Power Snatch x 5 reps – use same weight for all sets – WOD For time (15 min cap): 30 Power Snatches (135/95) 30 Overhead Squats (135/95) *EMOM perform 4 Bar-facing Burpees

Saturday – 191214

WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters (95/65) 30 Calorie Bike or Row 30 Thrusters (95/65) 20 Calorie Bike or Row 40 Thrusters (95/65) 10 Calorie Bike or Row 50 Thrusters (95/65) Note: Only one athlete may …

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Friday – 191213

SWOD Back Squat 5 reps @ 45-50% 5 reps @ 65% 3 reps @ 75% 5 reps @ 65% 3 reps @ 75% 5 reps @ 65% Note: Perform 20 DB Hammer Curls after each set. WOD “Annie” 50-40-30-20-10 for time of (10 min cap): Double Unders Abmat Sit Ups

Thursday – 191212

SWOD 3 sets of: L-sit on Rings or Box x 15 seconds Flexed Arm Hang (Chin Up grip) x 20-40 seconds Box Jump x 3 reps – AHAP WOD 4 rounds for time of: Run 400m 50m Lunge

Wednesday – 191211

SWOD Every 4 minutes for 16 minutes (4 sets), complete: Axle-bar Deadlift x 4 reps @ 20X5 – AHAP Kayak Special x 16 reps Reverse Snow Angel x 20 reps @ 2020 WOD Complete as many reps as possible in 9 minutes of: 3-6-9-12-15-etc… Deadlift (225/155) Handstand Push Ups Chest-to-Bar Pull Ups *compare to 181105