December, 2012 // Posts published in December, 2012
Monday, December 31
4 rounds for time of:
- Run, 400 m
- 15 Pull-ups
- 15 Push Press, 135/95 lbs
Friday, December 28
"Karen" for Time
- 150 Wall Ball Shots (20#/16#)
- 20 Singles
- 10 Mountain Climbers
- 5 Over Box Jumps (24/20)
Thursday, December 27
Holly's Birthday WOD for Time:
- Run, 400 m
- 41 Handstand Push Ups
- 41 Sit-up (medicine ball)s, 20/16 lbs
- 41 Pull-ups
- Run, 400 m
Friday, December 21
Max Rounds in 3 min, 5 Rounds, 1 Minute rest between rounds
- 3 Power Clean (135#/95#)
- 6 Push Up
- 9 Knees to Elbow
Thursday, December 20
3 Rounds for Time
- 15 Overhead Squat (95#/65#)
- 15 Bar Facing Burpee
Wednesday, December 19
For Time
- Row, 1000 m
- 20 Clean & Jerks, 155/105 lbs
- 30 Parallette Push-ups
- 40 Russian Twists, 53/35 lbs
- 30 Burpee Broad Jumps
- 20 Kettlebell Renegade Rows, 35/26 lbs
- Run, 400 m
Tuesday, December 18
Strength
- Deadlift 5 x 5 (70% of 1 Rep Max)
- 30 Double Unders
- 15 Power Snatch (75#/45#)
Monday, December 17
3 Rounds for Time
- 400m Run
- 21 Kettlebell Swings (53#/35#)
- 12 Toes to Bar
Friday, December 14
Tabata Time - 4 Rounds
- Abmat Sit Ups
- Push Ups
- Squats
- Burpees
- Pull Ups
- Double Unders
- Singles
- Power Cleans (95#/65#)
- Wall Ball Shots (20#/16#)
- Ring Dips
- Curls (55#/45#)
- Push Press (65#/55#)
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