Workout of the Day – December 31 2013

IMG_2978

LIFT: Power Clean 5 x 2

WOD:

3 Rounds (Score L-sit time)

max L-sit

3 skin the cat

REST

3 Rounds (Score time)

20 squat thrusts

10 Russian twist/ side @ 16/14kg

20 Ball slams @ 20/15

IMG_2985

Workout of the Day – December 30 2013

IMG_2970

SKILL: 3 x max effort pull ups

WOD:

AMRAP in 6

6 Thrusters @ 95/65

6 Burpees

Rest 1 min, then..

AMRAP in 2

Wall ball @ 20/14#

IMG_2974

Workout of the Day – December 29 2013

IMG_2943

LIFT: Hang Power Snatch 5 x 2

WOD:

3 min AMRAP KB Swings @ 24/16kg

Rest 1 min

3 min AMRAP squats

Rest 1 min

3 min AMRAP Row for Calories

IMG_2949

Workout of the Day – December 28 2013

IMG_2935

LIFT: Push Press 5 x 2

WOD:

AMRAP in 7

3 wall walks

5 Broad jumps

7 Body rows

IMG_2937

Workout of the Day – December 27 2013

IMG_2933

SKILL: 3 x max effort pull ups

WOD:

“RANDY”

75 Power Snatch @ 75/55

IMG_2934

Workout of the Day – December 24 2013

 

LIFT: Snatch 7 x 1

WOD:

3 RFT

500m Row

12 T2B

24 Ball slams @ 20/15#

IMG_2928

 

Workout of the Day – December 23 2013

IMG_2918

LIFT: OH Squat 5 x 2

WOD:

12 Days of Christmas

On the first day of Christmas my true love gave to me, 1 muscle up

On the second day of Christmas my true love gave to me, 2 HSPU & 1 MU

On the third day of Christmas my true love gave to me, 3 T2B, 2 HSPU & 1 MU

On the fourth day of Christmas my true love gave to me, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the fifth day of Christmas my true love gave to me, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the sixth day of Christmas my true love gave to me, 6 Wall ball, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the seventh day of Christmas my true love gave to me, 7 C2B pull ups, 6 WB, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the eighth day of Christmas my true love gave to me, 8 squats, 7 C2B, 6 WB, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the ninth day of Christmas my true love gave to me, 9 KB swings, 8 squats, 7 C2B, 6 WB, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the tenth day of Christmas my true love gave to me, 10 Box Jumps, 9 KBS, 8 squats, 7 C2B, 6 WB, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the eleventh day of Christmas my true love gave to me, 11 Double unders, 10 Box Jumps, 9 KBS, 8 squats, 7 C2B, 6 WB, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

On the twelfth day of Christmas my true love gave to me, 12 Push press @ 95/65, 11 DU, 10 Box Jumps, 9 KBS, 8 squats, 7 C2B, 6 WB, 5 golden ring dips, 4 Pistols, 3 T2B, 2 HSPU & 1 MU

IMG_2924

 

Workout of the Day – December 22 2013

SKILL: 5 x 2 Cliff hanger pull ups

WOD:

5 sandbag cleans

5 over sandbag Burpees

10 sandbag cleans

10 over sandbag Burpees

15 sandbag cleans

15 over sandbag Burpees

20 sandbag cleans

20 over sandbag Burpees

etc……

AMRAP in 12

Workout of the Day – December 21 2013

IMG_2905

LIFT: Clean & Jerk 7 x 1

WOD:

Tabata….

Wall ball @ 20/14

Rest 1 min

Sledge swings

Rest 1 min

Push press @ 95/65

Workout of the Day – December 20 2013

IMG_2894

LIFT: Front Squat 5 x 2

WOD:

10 min Cap

20 Power cleans @ 135/95#

then AMRAP of

5 pistols

5 pull ups