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 […]
Tuesday December 9, 2014
Get excited for Partner WOD on a Tuesday!! Endurance: 4x 400m – 200m Sprint to cul de sac, jog 200m back WOD“Team DT”Teams of two. One athlete complete a full round before switching.AMRAP 12 of:12 Deads, 155/1059 HPC, 155/1056 Jerks, 155/105
Monday December 8, 2014
Strength: 1 rep Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70% WODAMRAP 10:3.6.9.12…of:Thruster, 95/65 C2B Pull-ups
Saturday December 6, 2014
10AM Class!! With a 20 minute running clock:2 Rounds29 Air Squats200m Row29 Burpees200m Row29 Jumping Lunges200m Row29 Push ups200m RowIn remaining time after 2 rounds, complete AMRAP Clean and Jerks, 135/95