December, 2013 // Posts published in December, 2013
Tuesday, December 31
Tabata Tuesday! 4 rounds for total reps of:
- Tabata Singles
- Tabata Pull Ups
- Tabata - Athlete's Choice
- Tabata - Athlete's Choice
Monday, December 30
Strength:
- Snatch Grip Deadlift 5-5-5
3 rounds for time of:
- 30 Wall Balls, 20/16 lbs
- 30 Power Snatches, 75/55 lbs
Friday, December 27
Holly's Birthday WOD - 2 RFT
- Run, 100 m
- 42 Push-ups
- Run, 100 m
- 42 AbMat Sit-ups
- Run, 100 m
- 42 Air Squats
- Run, 100 m
- 42 Supermen
Monday, December 23
For time:
- 1 Power Clean, pick load
- 2 Handstand Push-ups
- 3 Front Squats
- 4 Sumo Deadlifts
- 5 Pull-ups
- 6 Box Jumps, 24/20 in
- 7 Burpees
- 8 Push-up (hand release)s
- 9 Wall Balls, 20/16 lbs
- 10 Kettlebell Swings, 53/35 lbs
- 11 Deadlifts
- 12 Thrusters
Friday, December 20
Complete as many rounds as possible in 10 mins of:
- 10 Supermen
- 10 Push Press, 75/55 lbs
- 10 Box Jumps, 24/20 in
Thursday, December 19
Every 1 min for 10 mins: Kettlebell Swing
- 30 Kettlebell Swings, 53/35 lbs
- Athlete's choice - any movement or lift
Wednesday, December 18
For time:
- Run, 400 m
- 21 Deadlifts, 155/105 lbs
- Run, 400 m
- 15 Hang Power Cleans, 155/105 lbs
- Run, 400 m
- 9 Push Jerks, 155/105 lbs
Tuesday, December 17
Complete as many rounds as possible in 12 mins of:
- 10 Push-up (hand release)s
- 10 AbMat Sit-ups
- 15 Russian Twists, 53/35 lbs
- Turkish Get Up, pick load
Monday, December 16
For time:
- 21 Overhead Squats, 95/65 lbs
- 9 Pull-ups
- 15 Overhead Squats, 95/65 lbs
- 15 Pull-ups
- 9 Overhead Squats, 95/65 lbs
- 21 Pull-ups
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