12.31.16

For Time
 
30- Ring Dips
40- Deadlift 185/130
50- Power Clean 135/95
60- Wall Balls 20/14

 

By |December 30, 2016|WOD|0 Comments

12.30.16

A.
Pull Up
3x ME
-rest 2 min. btwn sets
 
B.
T-Bar Row
3×8
-Rest 90 sec. btwn sets
 
C.
EMOM 16
10- Burpee over Box
10- HSPU, kipping
30- Double Unders
10- Pull Ups, kipping

 

By |December 29, 2016|WOD|0 Comments

12.29.16

A.
Push Press 
15 minutes to establish a 3RM for day
then
3x8x80%
 
B.
5 x AMRAP 3
10- OH Squat 95/65
7- T2B
3- M.U.
 
Rest 1 min between AMRAP’s

 

By |December 28, 2016|WOD|0 Comments

12.28.16

For Time
 
30- Row (calories)
30- Pull Up, kipping
30- HR Push Ups
30- V-Ups
1 mile- Run

 

By |December 27, 2016|WOD|0 Comments

12.27.16

A.
Clean High Pull
5×3
– at 90% of 1RM Clean
 
B.
12 AMRAP
30- Double Unders
15- Power Snatch 95/65
15- Wall Balls 20/14

 

By |December 26, 2016|WOD|0 Comments