Monthly Archives: December 2015

30-Dec-15-WK39

A. Weightlifting: Power Snatch EMOM 10 Min 2 @ 135/95#   B. Weightlifting: Overhead Squat 5x2 Building up as you go   C. WOD: 4 Rds For Time 21 Calorie Row 15 T2B 9 OHS 135/95# -Rest 1 Min
Read more

30-Dec-15

A. Warm Up: NFT 15 A.R.E. Squats -3 Rds NFT 10 Thrusters (Bar/PVC) 15 Sit Ups :30 Handstand Hold   B. Weightlifting: Overhead Squat 5x2 Building up as you go   C. WOD: 4 Rds For Time 21 Calorie Row 15 T2B 9 OHS 135/95# -Rest 1 Min   D. Cool Down: Mobility T-Spine Banded…
Read more

29-Dec-15-WK39

A. Strength: Deadlift 4x3 @ 65-70% 31X1 Tempo   B. WOD: With A Clock Set For 28 Minutes AMRAP 6 Minutes 2-4-6-8-10-12-14-16-etc Deadlifts 225/155# Alternating Pistols   -Rest 5 Minutes   AMRAP 6 Minutes 2-4-6-8-10-12-14-16-etc Shoulder To Overhead 135/95# Burpees Over The Bar   -Rest 5 Minutes   6 Min Row for Cals   C.…
Read more

29-Dec-15

A. Warm Up: NFT 80 DU’s -3 Rds NFT 10 GHD Hip Ext 10 Backwards Stepping Lunges 10 Strict HSPU   B. Strength: Deadlift 4x3 @ 65-70% 31X1 Tempo   C. WOD: With A Clock Set For 17 Minutes AMRAP 6 Minutes 2-4-6-8-10-12-14-16-etc Deadlifts 225/155# Alternating Pistols   -Rest 5 Minutes   AMRAP 6 Minutes…
Read more

28-Dec-15-WK39

A. Weightlifting: Full Snatch 5x1 of the complex, 1 Snatch Highpull + 1 Hang Squat Snatch   B.   WOD: For Time 80 Wall Balls* 30/20# 60 C2B 20 Power Cleans 155/105#   -Rest 5 Min   15 Min To Find 1RM Front Squat   C. Aux: T2B 3 Max Unbroken Sets Rest as needed  …
Read more

28-Dec-15

A. Warm Up: 3 Rds NFT 5 Strict Pull Ups 10 Alt Lunges 200m Row   B. Strength: Front Squat 20 Min to find 1RM   C. WOD: For Time 100 Wall Balls 60 Pull Ups 20 Power Cleans 135/95#   D. Cool Down: Stretching Hamstring Stretch Couch Stretch 10 Close Grip Swings
Read more