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December, 2015  // Posts published in December, 2015

29 Dec WODs | Comments

Tuesday, December 29

2015-12-29 08.31.25-1SWOD:

  • 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

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28 Dec WODs | Comments

Monday, December 28

2015-12-28 08.17.49-1SWOD: 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

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10 Dec WODs | Comments

Thursday, December 10

2015-12-10 06.39.46-1SWOD: 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

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10 Dec WODs | Comments

Wednesday, December 9

83ad3b9a96d311e286a322000a9f13d4_6SWOD:

  • 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

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08 Dec WODs | Comments

Tuesday, December 8

2015-05-25 08.21.18-1Tabata Tuesday!

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07 Dec WODs | Comments

Monday, December 7

2015-12-07 08.39.38SWOD:

  • Bench Press 8-8-5-5-3-3
WOD: Elizabeth 21-15-9 reps, for time of:
  • Clean, 135/95 lbs
  • Ring Dip

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02 Dec WODs | Comments

Wednesday, December 2

2015-12-02 06.27.45-1SWOD:

  • 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

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01 Dec WODs | Comments

Tuesday, December 1

2015-12-01 17.25.20SWOD:

  • 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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