WODs

Tuesday, December 11, 2012

Lift: 15min of Clean and Jerk Technique Improvement WOD: 5 RFT 20 Abmat sit ups 10 Wall Balls @ 10ft/9ft target with 20lb/14lb ball 5 Clean and Jerks 165/115
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Monday, December 10, 2012

Lift: 1RM Hang Squat Clean Wod: 12min AMRAP 3 HSPU 6 Chest 2 Bar pull-ups 12 Airsquats
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Sunday, December 9, 2012

Open Gym
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Saturday, December 8, 2012

Coaches choice
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Friday, December 7, 2012

Lift: Push Press 3-3-3-3-3 Wod: For time 50 wall balls 50 pull-ups 50 double unders 50 push ups 50 box jumps 50 kb swings 53/35 Breakup as needed
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Thursday, December 6, 2012

Wod: 21-15-9 Backsquat (body weight for rx) Toes to bar
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Wednesday, December 5, 2012

Wednesday 12/5 Lift: Front Squat 2-2-2-1-1 Wod: 7RFT 1 suicide sprint * 100m farmers carry 53/35 * 1 suicide sprint= start line to 50m,back to start line,100m, then back to start line
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Tuesday, December 4, 2012

Tuesday 12/4 Wod: “Coe” 10RFT 10 Thrusters 95/65 10 Ring Push-ups
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Monday, December 3, 2912

Monday 12/3 Lift: 15min of snatch balance work Wod: 15min AMRAP 5 HSPU 10 ab-mat sit-ups 15 burpees 1 lap around building
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