December, 2015 // Posts published in December, 2015

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29 Dec WODs | Comments

Tuesday, December 29

SWOD:

Back Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of:

40 Double Unders
30 Box Jumps, 24/20 in
20 Kettlebell Swings, 53/35 lbs

28 Dec WODs | Comments

Monday, December 28

SWOD: Every 2 mins for 12 mins, alternating between:

Pull Up (Supinated)
L Seated Shoulder Press
Lunge

WOD: Complete as many rounds as possible in 10 mins of:

5 Pull-ups
10 Push-up (hand release)s
15 Wall Balls, 20/16 lbs

10 Dec WODs | Comments

Thursday, December 10

SWOD: Every 1 min for 5 mins do:

5 Deadlifts
5 Burpees

WOD: 3 rounds for time of:

Run, 400 m
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in

10 Dec WODs | Comments

Wednesday, December 9

SWOD:

Push Press 5-5-5

WOD: Complete as many rounds as possible in 15 mins of:

30 Double Unders
10 Push Up (Deficit)s
15 Air Squats

08 Dec WODs | Comments

Tuesday, December 8

Tabata Tuesday!

07 Dec WODs | Comments

Monday, December 7

SWOD:

Bench Press 8-8-5-5-3-3

WOD: Elizabeth 21-15-9 reps, for time of:

Clean, 135/95 lbs
Ring Dip

02 Dec WODs | Comments

Wednesday, December 2

SWOD:

Snatch 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 2 rounds for time of:

Run, 200 m
20 Pull-ups
Run, 200 m
20 Push-up (hand release)s
Run, 200 m
20 AbMat Sit-ups
Run, 200 m
20 Air Squats

01 Dec WODs | Comments

Tuesday, December 1

SWOD:

Deadlift 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Christine 3 rounds for time of:

Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

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December, 2015 // Posts published in December, 2015

Tuesday, December 29

Monday, December 28

Thursday, December 10

Wednesday, December 9

Tuesday, December 8

Monday, December 7

Wednesday, December 2

Tuesday, December 1

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