December 16, 2015

Featured picture:  Kristen December 2011

 

Complete the following for time:

21 Hang Power Cleans (135/95)

21 Pull Ups

21 Calorie Row

15 Power Snatches (135/95)

15 Pull Ups

15 Calorie Row

9 Thrusters (135/95)

9 Pull Ups

9 Calorie Row

 

Strength wod:  Clean & Jerk 80%  5X3

December 15, 2015

Featured picture:  DeMarco December 2011

 

Complete 5 rounds for time of:

20 Wall Balls (20/14)

20 Box Jumps (20/18)

20 Hand Release Push Ups

 

Strength wod:  Front Squat  75%  5X4

December 12, 2015

Featured picture:  Duck December 2011

 

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

 

Strength wod:  Snatch  1 rep max

December 13, 2015

Featured picture:  Cara December 2011

 

PARTNER WOD:

Complete three rounds for time:

50 Wall Balls (20/14)

50 KB Swings (55/35)

2 Rope Climbs

800 Meter Run or 1000 Meter row

December 11, 2015

Featured picture:  Eldon December 2011

 

Complete the following for time:

1600 Meter Run or 2000 Row

40 Mountain Climbers (o-b =2)

30 SL Sit Ups

20 Knees to Elbows

10 Toes to Bar

Strength wod:  SP  85%  3X3