Archive for the 2012 Category

New Years Eve! Only WOD is at: 10am

Posted in 2012 on December 31, 2012 by Andy

Bring a friend …. Partner WOD is planned:
Divide reps as needed:
200x Lunges for time: then:
300x DU
50x Ring Dips
50x Pull ups
50x Wall Balls
50x Cal Row
50x Ring Dips
150x DU

20121231-022457.jpg

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December 30

Posted in 2012 on December 30, 2012 by Andy

Skill Work:
5x Push Jerks @185/135
10x Back Squats
300m Row
Farms Carry
6 Sets 1.5 min break between

WOD:
30/30
Push Press
Mountain Climbers
Squat

20121230-015210.jpg

December 29

Posted in 2012 on December 28, 2012 by Andy

Skill work:
A1: HSPU
3-3-3-5-5-5
A2: Muscle ups
2-2-2-4-4-4
A3: 20 Sec Plank 6 Rounds

WOD:
800m Run
50x HRPU
40x KBS
30x Lunges
20x Burpees
10x High Bx Jumps

20121228-231741.jpg

December 28

Posted in 2012 on December 28, 2012 by Andy

Skill work:
A1: Front Squat
3-3-3-3-3-3
A2: Jumping Lunges
6×20

WOD:
Tabatas:
Goblet Squat
T2B
Dips
Row

20121228-002345.jpg
Come prepared for the workouts!

December 27

Posted in 2012 on December 27, 2012 by Andy

Skill work:
A1: Hang Power Clean
3-3-3-1-1-1 80-85%
A2: Floor Press
5-5-5-5-5-5

WOD:
10 Min AMRAP
5x Deadlifts @BW
10x CTB Pull ups
30x DU
Snapseed

December 26

Posted in 2012 on December 26, 2012 by Andy

Skill work:
A1: Push Press
5-5-5-3-3-3
B1: Snatch @80-85%
1-1-1-1-1-1


WOD:

15x Snatch @135/95
20x Burpees on Bar
30x Box Jumps
40x Dips
50x Atomic Sit ups

20121226-023039.jpg

Merry Christmas!

Posted in 2012 on December 25, 2012 by Andy

Rest Day

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