WOD

Workout Of The Day 18 December 2014

EMOTM x 10 Odd – 2 Rope Climbs Even – 30 Double unders *Scale reps as necessary WOD:  :10 AMRAP 10 Push ups 20 Lunges 30 Sit ups

Workout Of The Day 17 December 2014

Deadlift 3-3-3-3-3 @ 65-70% (Rest approx. :1 between sets) Shoulder Press 65% x 5, 75% x 5, 85% x max WOD: 21-15-9 Wall Ball 20/14 Pull up *Time cap = 6 minutes Extra credit accessory lifts: Posted on the whiteboard

Workout Of The Day 16 December 2014

Every 30 seconds x 16 1 Power Snatch @ 65-70% WOD: 1000m Row 50 Box Jumps 24/20 30 Alt. DB Snatches 55/35

Workout Of The Day 15 December 2014

Back Squat 5-5-5-5-5 @ 70% (Rest approx. :1 between sets) Bench Press 65% x 5, 75% x 5, 85% x max *Compared to 12/5, increase weight x 5# each set if max reps were 6 reps or more Finish with: 5 Rounds 75m Sled push 75m Run Rest no more than :2 between sets *Use a […]

Workout Of The Day 12 December 2014

:15 to find Max Box Jump height and Max double unders WOD: “DIANE” 21-15-9 Deadlift 225/153 HSPU *Time cap = 6 minutes.  *Increase or decrease the difficulty of each movement to finish under the time cap.

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