Monday, December 15, 2014
Endurance: 10 Minutes OTM Row Max meters :30 work :30 rest “Open 13.4” Climbing Ladder for 7 Minutes:3 Clean and Jerks (135/95), 3 Toes to Bar6 Clean and Jerks (135/95), 6 Toes to Bar9 Clean and Jerks (135/95), 9 Toes to BarContinue to add 3 repetitions per round until the 7 Minute Cap. Cool Down:3 […]
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