Workout of the Day – December 31 2014

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SKILL:

1000m Row

WOD:

3 rounds

5 Deadlift @ 225/155

10 Alternating pistols

20 Wall ball @ 20/14

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Workout of the Day – December 30 2014

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LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 10

2 Ring dips

4 Box Jump overs @ 24/20

6 KB Snatch per arm @ 24/16 kg

8 DB thrusters @ 30/20

10 sit ups

005

Workout of the Day – December 29 2014

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LIFT:

Bench Press – 3 x 5

WOD:

8 Rounds

10 burpees

20 walking lunge steps W DB’s @ 45/30

30 Double under’s

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Workout of the Day – December 28 2014

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SKILL:

500m Row

WOD:

43 Clean & Jerk @ 115/85 for time

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Workout of the Day – December 27 2014

LIFT:

Deadlift – 5 RM

WOD:

Teams of 3 – divide work evenly, 1 athlete working at a time

AMRAP in 20

30 jump squats

30 KB Swings @ 24/16 kg

30 burpees

30 pull ups

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Workout of the Day – December 24 2014

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WOD:

12 Days of Christmas

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

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

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

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

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

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 burpee

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 burpee

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 burpee

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 burpee

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 burpee

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 burpee

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 burpee

011

Workout of the Day – December 23 2014

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SKILL:

5 x 100m Row sprints

WOD:

4 Rounds

30 sec. Hollow rock

30 sec. Superman hold

30 sec. R-side plank

30 sec. L-side plank

Rest 60 sec.

Workout of the Day – December 22 2014

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LIFT:

Press  – 5 x 3

WOD:

21-15-9 Wall ball @ 20/14

15-12-9 Power cleans @ 135/95

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Workout of the Day – December 21 2014

002

LIFT:

Back Squat – 3 x 5

WOD:

AMRAP in 12

250m Row

10 squat jumps

10 C2B pull ups

004

 

Workout of the Day – December 20 2014

SKILL:

2 km Row

WOD:

Partner Chipper

50 DB Thrusters

100 Box Jumps

50 Alternating DB Snatch

100 KB Swings

50 pull ups

100 Double under’s