WOD 12.22.14

A.
Back Squat
4×3
-3 second pause at the bottom of each rep
-sets OT2M

B.
AMRAP 5
5 KBS (USA) (70/53)
5 burpee box jump (24/20)
…rest 2 min…
AMRAP 5
5 T2B
5 lateral box jump over (24/20)

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WOD 12.20.14

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If it doesn’t challenge you, it doesn’t change you.

A.
Ring dip challenge!
B.
Med ball challenge!
C.
Wall ball challenge!
D.
C2 Erg challenge

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WOD 12.19.14

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Who had fun with the sleds last Saturday? David certainly did.

A.
1 front squat +
2 power jerk
-12 min to establish a heavy set for the day
-then perform 2 drop sets at 90% of the established heavy set for the day
-this complex will be performed out of the rack.

B.
5x
10 HSPU
20 box jump (24/20)
30 KBS (RUS) (70/53)
-15 min time cap

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WOD 12.18.14

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Yvette and Michelle getting their Vit D. Fitness goes with you everywhere, even to Cancun.

A.
Back Squat
12×2
-box squat, 1″ below parallel, normal stance
-65% of 1RM
-sets OTM use.

B.
EMOM 8
5 C2B pull-up
10 ball slam (30/20)
amrap double under
-each minute, perform 5 pull-up and 10 ball slam followed by as many double unders in the remaining time of that minute.
-score is total reps of double unders
…REST 2 min…
100 ab-mat sit-up
-5 min time cap

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WOD 12.17.14

A.
Deadlift
-15 minutes to establish a Heavy triple
-1×3@90%, 1×3@85% of established triple
-drop sets OT2M

B.
“Death by Burpee”
-Perform one burpee on the first minute, two on the second minute, three on the third minute. Continue this pattern until you are no longer able to perform the prescribed number of reps for that minute.
-We will ALL be working for 20 minutes. If you can make it all 20 minutes, great! If not, you will start back with one burpee immediately after your failed set. There will be no missed minutes.
-score is total reps

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WOD 12.16.14

A.
EMOM 10
1 snatch DL +
1 hang squat snatch (mid-knee) +
1 squat snatch (floor)
-increase load across minutes

B.
AMRAP 9
power snatch (95/65)
T2B
-up ladder by 3s
-score is total reps

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