Saturday December 13, 2014
“Deck of Cards: Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. Hearts = Burpees Diamonds = Sit-Ups (53/35) Spades = Kettlebell Swings (53/35) Clubs = Goblet Squats
Friday December 12, 2014
Strength: 10 min OTM 2 Push Press WOD21-15-9Fat Bar Dead Lift 205/135Box Jump, 24/20Slam Ball, 30/20
Thursday December 11, 2014
Skill:4 Times 50’ Overhead walking lunges (pick your load KBs, barbells, plates, etc)Rest between as needed WODAMRAP 5:10 TTB10 Hand Release Push ups10 Power Snatches, 95/65 Rest 3 min AMRAP 3:10 TTB10 Hand Release Push ups10 Power Snatches, 95/65 Rest 3 min AMRAP 5:10 TTB10 Hand Release Push ups10 Power Snatches, 95/65
Wednesday December 10, 2014
Strength: 12 minutes total. Spend 10 Minutes working up to a heavy 3 Rep Max Front Squat. Then drop to 80% of that and hit a 10 Rep Max Front Squat. WOD – For Time150 Double-Unders (300 singles)100 Air Squats75 Sit Ups50 Wall Balls (20/14)35 Burpees20 Hand Stand Pushups10 Muscle-Ups (20 C2B, 20 Dips)*20 […]