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December, 2014  // Posts published in December, 2014

22 Dec WODs | Comments

Monday, December 22

12 Days of Christmas For time:

  • 1 Sumo Deadlift High-pull, 75/55 lbs
  • 2 Thrusters, 75/55 lbs
  • 3 Push Press, 75/55 lbs
  • 4 Power Cleans, 75/55 lbs
  • 5 Power Snatches, 75/55 lbs
  • 6 Kettlebell Swings, 53/35 lbs
  • 7 Pull-ups
  • 8 AbMat Sit-ups
  • 9 Box Jumps, 24/20 in
  • 10 Double Unders
  • 11 Overhead Walking Lunge With Plates, 25 lbs
  • 12 Burpees
Perform like the song ... 1 sumo DL ... 2 Thrusters, 1 Sumo DL, on the 3rd day - 3 Push Press, 2 Thrusters, 1 Sumo DL, etc.

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18 Dec WODs | Comments

Thursday, December 18

For time:

  • 40 Back Squats, 95/55 lbs
  • 30 Push-ups
  • 20 Shoulder-to-Overheads, 95/55 lbs
  • 40 Front Squats, 75/45 lbs
  • 30 Push-ups
  • 20 Shoulder-to-Overheads, 95/55 lbs
  • 40 Overhead Squats, 55/35 lbs
  • 30 Push-ups
  • 20 Shoulder-to-Overheads, 95/55 lbs

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17 Dec WODs | Comments

Wednesday, December 17

For time:

  • 150 Kettlebell Swings, 53/35 lbs
*Every time you put the Kb down, Run / Row 200m.

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16 Dec WODs | Comments

Tuesday, December 16

For time:

  • 20 Row (calories)s
  • 30 Burpee Pull Ups
  • 40 Power Snatches, 95/65 lbs
  • 50 Box Jumps, 24/20 in
Happy Birthday Chad!

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15 Dec WODs | Comments

Monday, December 15

Strength:

  • Clean & Jerk 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets. Death By Clean & Jerk With a continuously running clock perform:
  • 1 Clean & Jerk, 135 lbs in the first 1 min,
  • 2 Clean & Jerks, 135 lbs in the second 1 min
  • 3 Clean & Jerks, 135 lbs in the third 1 min
  • ...
Continuing this for as long as you are able. Use as many sets each minute as needed. Cash Out:
  • Pull-up (negative)s 5x1
Rest as needed between sets.

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12 Dec WODs | Comments

Friday, December 12

Strength: Snatch 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 2 rounds for time of: 24 Walking Lunges 12 Double Unders 24 Power Cleans, 95/65 lbs 12 Box Jumps, 24/20 in 24 Mountain Climbers 12 Squats 24 Sit Ups 12 Pull-ups

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11 Dec WODs | Comments

Thursday, December 11

As many reps in 5 mins as you can of:

  • Strict Press, 95/65 lbs
  • Push Press, 95/65 lbs
  • Push Jerk, 95/65 lbs
3 rounds for time of:
  • Run, 400 m
  • 21 Kettlebell Swings, 53/35 lbs
  • 12 Handstand Push-ups

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10 Dec WODs | Comments

Wednesday, December 10

Strength: As many reps as possible in 3 mins of:

  • Ground To Overhead, 115/85 lbs
2 rounds for time of:
  • Row, 1000 m
  • Run, 800 m

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10 Dec WODs | Comments

Tuesday, December 9

As many reps in 7 mins as you can of:

  • 3 Kettlebell Swing (American)s, 53/35 lbs
  • 3 Pull-ups
Increase by 3 after each completed round. Strength:
  • Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

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08 Dec WODs | Comments

Monday, December 8

Strength:

  • Find your Back Squat 3 Rep Max.
As many reps in 11 mins as you can of:
  • 150 Wall Balls, 20/16 lbs
  • Max Effort Burpee

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