December, 2014 // Posts published in December, 2014

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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.

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

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.

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!

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.

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

11 Dec WODs | Comments