WOD 12.31.13

A. H2T

B. STRENGTH
back squat
3,3,3,3,3
-sets OT2M
-3RM goals

C. CONDITIONING
AMRAP 5
5 deadlift 225/155
20 squat
…rest 2 minutes
AMRAP 5
5 deadlift 225/155
20 push-up
-a general guide for deadlift weight today is 60% of 1RM
-score is total rounds performed across both amraps

D. WARMDOWN
couch stretch

By |December 31, 2013|WOD|0 Comments

WOD 12.30.13

A. H2T

B. SKILL
rings
5xME ring support hold
-if needed, challenge the task with tuck or pike hold
-sets OT2M

C. CONDITIONING
AMRAP 15
5 burpee
7 box jump 24/20
9 KB swing 53/35

D. WARMDOWN
banded shoulders

By |December 30, 2013|WOD|0 Comments

WOD 12.28.13

A. H2T

B. CCONDITIONING
800m Row
then…
8 Rounds
8 Deadlift 275/185
8 Lateral burpee over barbell
8 Wall Ball 20/14
then….
800m Row
-partner workout, alternate movements
-25 min time cap

C. WARMDOWN
Rollout: Thoracic spine

By |December 28, 2013|WOD|0 Comments

WOD 12.27.13

A. H2T

B. STRENGTH
power clean
5×3
-warm up to working weight, maintain across all sets.
-sets OT2M

C. CONDITIONING
EMOM 7
7 front squat 135/95
7 T2B

D. WARMDOWN
couch stretch

By |December 27, 2013|WOD|0 Comments

WOD 12.26.13

A. H2T

B. SKILL
Burgener warm-up (clean)
-med ball clean

C. CONDITIONING
Tabata x3 (alternating)
wall ball 20/14
abmat sit-up
KB swing 53/35

D. WARMDOWN
couch stretch

By |December 26, 2013|WOD|0 Comments