Monthly Archives: December 2014

WOD for 12.30.14

Strength:
5 Rep Max Push Press

Metcon:
5 Rounds for time
10 Hang Snatch (95/65)
15 Bar Over Burpees
20 Butterfly Sit-ups

WOD for 12.29.14

Strength:
Back Squats
5x6 @80% 1RM

Metcon:
For Time:
25 Pull-Ups
10 Thrusters (95/65)
20 Pull-ups
10 Thrusters
15 Pull-ups
10 Thrusters
10 Pull-ups
10 Thrusters
5 Pull-ups
10 Thrusters

WOD for 12.27.14

Strength:


Metcon:
120 Double Unders/240 Singles
11 KB squats (53/35)
10 power cleans (95/65)
9 pull ups
8 push press (95/65)
7 wall balls (20/14)
6 push-ups
5 Kettle Bell Swings (53/35)
4 thrusters (95/65)
3 TTB
2 muscle snatch (95/65)
1 box over burpee

Round 1: 1 box over burpee
Round 2: 2 muscle snatch + 1 box over burpee
Round 3: 3 TTB + 2 muscle snatch + 1 box over burpee
Round 4: 4 thrusters + 3 TTB + 2 muscle snatch + 1 box over burpee

And so on....

WOD for 12.23.14

Strength:
Bench Press
5x8 @ 70% + 10lbs

Metcon:
"The 12 Rounds of Fitness"
1-12
Dead Lifts (155/115)
Burpee Pull-ups