WOD

December 18, 2014

Strength:

3 sec. Hold Back Squat: 3, 3, 2, 2, 1, 1

*Each rep you hold for a count of 3 sec. at the bottom.

Metcon:

20 min. AMRAP:

200 m Run
12 – DB Snatches
12 – Goblet Squats
12 – Burpees

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WOD

December 16, 2014

Strength:

Strict Press: 5 × 3

Strict Pull Ups: 5 × 5

Metcon:

For Time:

80 – Wall Balls
40 – Push Press (115#/75#)
20 – Pull Ups
10 – Wall Climbs

Finisher:

3 Rounds:
20 – Hollow Rocks
30s Hold – Bosu Dead Bugs

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WOD

December 15, 2014

Strength:

Back Squat: 5 × 5

Metcon:

2 rounds:

800 m Run
30 – Thrusters

*Rest 1 min.

Then immediately after the 2nd round complete:

50 – Burpees

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WOD 12/12/2014

December 12, 2014

Strength:

Power Cleans: 7 × 2

Metcon:

12 min. AMRAP:

2, 4, 6, 8… Rep Scheme

- Hang Power Cleans
- Burpee OTB
- Toes 2 Bar

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WOD 12/11/2014

December 11, 2014

Strength:

Push Press: 6 × 3

Metcon:

2 Rounds:

5 min. AMRAP:

10 – DB Push Press
10 – Box Jumps

Rest 1 min.

5 min. AMRAP:

10 – Renegade Push Ups
40 – Double Unders

Rest 1 min.

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