Monthly Archives: December 2014

WOD

Part 1- Deadlift 5×3 @80%, each set of 3 immediately followed by 5 box jumps Deadlifts should be explosive and touch and go Part 2- 3RFT 10 Cleans (95/65) 15 Push ups

WOD

Part 1 – Push Press Find 10 RM Part 2- 12 min AMRAP 30 Double Unders 10 Deadlifts ( 225 / 155 )

WOD

Part 1- Shoulder Press 80% x3x5 Part 2- 3RFT Run 400m Rest 2 min

WOD

Part 1 – Deadlift Find 5RM TnG Part 2 – 12 min AMRAP Push Ups Jumping Lunges ( 2,4,6,8,10,12,14…)

WOD

20 min AMRAP 10 Alternating Turkish Get Up(53/35) 30 Double Unders 20 Single Arm KB Push Press (53/35)

WOD

Part 1- 1000m Row for time Part 2- 3RFT 10 MBC Wallballs ( 20 / 14) 15 KB swing (53/35) 20 Box Jump(24/20)

Standards

Here are our standards for our winter in house Competition this Saturday! RX Male- T2B, GTO @115# Female- T2B, GTO @73# Scaled Male- GTO @ 85# Female- GTO @53# There is a place to sign up on the board let me know if you have questions!

WOD

Part 1- Front Squat, Find 1RM Part 2 – 12 min AMRAP 20 Squats 15 HR Burpees 10 Hang Power Cleans (135/95)

WOD

Part 1 – Push Press 3×5 @70% *10 clapping push up immediately following each working set Part 2 – 10 min AMRAP 10 Push Press ( 95 / 65 ) 10 Goblet Squats ( 53 / 35 *3 Burpees at the top of every minute starting at 0

WOD

“Eight Crazy Nights” 16 min AMRAP 8 Power Cleans (95/65) 8 Push Ups 8 Power Snatch (95/65) 8 Squat Jumps 8 V- Ups 8 Wallballs (20/14) 8 KB swings ( 53 / 35 ) 8 Burpees