Saturday wod

15 December, 2017 (21:25) | WODs | By: laurie

Partner up, one person works at a time. Split work any way you want.
Reminder: white elephant party tonight at 6 pm, can’t wait to see you all there!

25 Minute AMRAP
20 Cal Row
20 Slam balls
20 pullups
15 Cal Row
15 Slam balls
15 Pullups
10 Cal Row
10 Slam balls
10 Pullups
5 Cal Row
5 Slam balls
5 Pull-ups
Start over once you finish a round!

Friday, Dec. 15, 2017

15 December, 2017 (02:00) | WODs | By: derek

AMRAP 15 minutes

  • 400m Run
  • 20 Dumbbell Lunges (L=1, R=2; 20lbs./30lbs.)
  • 10 Floor Wipers (L=1, R=2; 95lbs./135lbs.)

Thursday, Dec. 14, 2017

14 December, 2017 (02:00) | WODs | By: derek

Strength:

  • Power Clean: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85%

New Strength Worksheet

Met-Con:

42-30-18

  • Air Squat
  • GHD Sit-Up
  • Double-Under

Wednesday, Dec. 13, 2017

13 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 98, 99, 100

For Time:

  • 100 Burpees

OR

Weight Vest Wednesday

21-15-9

  • Dumbbell Thrusters (30lbs./45lbs.)
  • Pull-Ups

Tuesday, Dec. 12, 2017

12 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 98, 99, 100

EMOTM 15 minutes

  • 1/3/5 Deadlift (135lbs./185lbs.)
  • 3/5/1 Kettlebell Swing (35lbs./53lbs.)
  • 5/1/3 Push-Ups*

*Burpee Challenge Option

Monday, Dec. 11, 2017

11 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 98, 99, 100

Strength:

  • Back Squat: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85%
  • Shoulder Press: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85%

New Strength Worksheet

Met-Con:

3 Rounds:

  • 20 Wall-Ball (14lbs./20lbs.)
  • 10 Burpee Box Jumps (20″)

Saturday wod

8 December, 2017 (20:52) | WODs | By: laurie

Partner up
EMOTM:

5 burpees max rep thrusters 65/95#

Partner A does minute 1, partner B does min 2, alternate until you get to 100 thrusters

Friday, Dec. 8, 2017

8 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95

AMRAP 15 minutes:

  • 20 AbMat Sit-Ups
  • 40 Double-Unders
  • 20 Wall-Ball (14lbs./20lbs.)

Thursday, Dec. 7, 2017

7 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95

Strength:

  • Bench Press: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85%

New Strength Worksheet

Met-Con:

For Time:

  • 800m Run
  • 25 Chest-to-Bar Pull-Ups
  • 50 Burpees
  • 25 Chest-to-Bar Pull-Ups
  • 800m Run

Wednesday, Dec. 6, 2017

6 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95

Weight Vest Wednesday

3 Rounds:

  • 100′ Walking Lunge
  • 25 Squats
  • 25 Hip Extension