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

 

December 10, 2015

Featured picture:  Elgin December 2011

 

Tabata squat
Tabata deadlift, 155/105 lb.
Tabata squat
Tabata deadlift, 155/105 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Strength wod:  Bench Press  85%  4X3

 

December 9, 2015

Featured picture:  December 2011

 

Complete two rounds for time of:

600 Meter Row

25 Burpees

15 Split Jerks (115/85)

 

Strength Wod:  Deadlift  80%  5X3