Monthly Archives: December 2016

WOD for 12.30.16

Strength:
5x Super Set
5 Strict Press
5 Strict Pull-ups


Metcon:

20min EMOM
Odd: 15 Push-ups
Even: 15 Goblet Squats

WOD for 12.29.16

Strength:

5 Round Super Set
10 Sumo Dead Lifts - Low Intensity
10 Jumping Lunges



Metcon:

5 Rounds for time
5 Curtis P (95/65)
30 Double Unders

WOD for 12.28.16

Strength:

Turkish Get-ups
5x10 (5/arm)



Metcon:

15min AMRAP
15 Russian KBS (53/35)
5 TTB
100m Pinch Plate Carry (2x 25/15)

WOD for 12.27.16

Strength:
1) Front Squats
3x3 @ 85% 1RM

2) Bar Box Steps
3x10



Metcon:

7minute AMRAP
3 Thrusters (95/65)
3 Bar Over Burpees
3 Push-ups

WOD for 12.26.16

Strength:


Metcon:
Merry Christmas everyone!
If anybody wants to get some work in, feel free to come down to the box tomorrow from 10:00-Noon. I have a special WOD that will commence at 11:00.
Hope you all had a great holiday!
Collan