Archive for the 2016 Category

December 24

Posted in 2016 on December 24, 2016 by Andy

12 Days of Christmas WOD

11am ONLY!

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December 10

Posted in 2016 on December 9, 2016 by Andy

Team Wod: Team of 2
5k Row
Switch every 250m
Sprint hard&fast.

MetCon:
Team Wod: Teams of 2:
A1) 200x KBS
A2) 200x Box Jumps
B1) 100x Burpees
B2) 100x T2B
1 Teammate works at a time
BOTH teammates are responsible for the reps
together, NOT as individuals( The team does 200 reps.
not per person).
Trade off every 20 reps for A1 & A2
Trade off Every 10 reps for B1 & B2

December 9

Posted in 2016 on December 9, 2016 by Andy

Strength:
3×1 Bench Press @ 95% 1RM

MetCon:
30x Bench Press @ 135/75
10x Strict Pull Ups
20x Bench Press @ 155/85
15x Chin Ups
10x Bench Press @185/95
20x Jumping Pull Ups
20x Bench Press @ 155/85
15x Chin Ups
30x Bench Press @ 135/75
10x Strict Pull Ups

November 3

Posted in 2016 on November 3, 2016 by Andy

Strength:
A1) 4×6 Back Squats
B1) 3×8 Jump Squats (weighted)
B2) 3×8 GHD hip extensions

MetCon:
21-15-9
BackSquats @BW
C2B Pull Ups
HSPU
Farmers Carry 100m between each set
53/35

November 1

Posted in 2016 on November 1, 2016 by Andy

Strength:
A1) 4×8 SLDL

B1) 3×6 Hip Thrusts

B2) 3×20 sec Hollow Rock

MetCon:

10x Power Cleans @ BW

200m MedBall Run (40/20)

20x Burpee Box Jumps

30x Cal Row

3 Rounds

October 2

Posted in 2016 on October 2, 2016 by Andy

StrengthCon
5x Back Squats 255/175lbs
50m Farmers Carry
3x Rope Climbs
25m KB Bottoms Up Carry 35/26
100m Sprint
4 Rounds 90 sec rest between

MetCon:
250m Sprint Row
10x SDHP 95/75
40x DU
5x Push Jerks 195/135
4 Rounds 90 sec rest between rounds

August 20

Posted in 2016 on August 20, 2016 by Andy

Team WOD: Teams of 2
30 Sec Airdyne Sprint/ Plank) 
(P1 sprints/ P2 Planks: then switch)
3 Rounds (each person sprints and planks 3 times total)

Then:
100m Walk Lunge (45/30) (both partners lunge with weights together as a team)
200m Farmers Carry (70/50)(1 KB/DB per partner only)
200m OH Plate Run (55/45) (both partners have a plate)
400m Partner Carry (switch as needed)
500m Row (P1 rows/ P2 holds Hollow body: then switch)

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