Month: December 2014

WOD: 15 Min AMRAP 5 Man Makers 35/50 10 Air Squat 15 Weighted Sit Ups w/ DBx1 Then WOD: 5 RFT 15 WB 15 Cal Row *Rest :30 between each round

Warm Up: 2 Rounds of Tabata Row Complete two rounds of Tabata = 16 minutes total Strength: Deadlift 10xEMOM Odd: 7 Deadlift Even: Run 200M *Start at 95/135 and add 10# each round *If unable to make run w/i 1 min scale to 100M run *Record your last deadlift weight WOD: 20 Min AMRAP w/…

Warm Up: Alt Tabata Strict Pull Ups Strict T2B Cluster Strength: Squat Clean into a Thruster 5xE2MOM 3 Clusters. Work to a moderate 3 rep WOD: 21-15-9 (For Time) Plate G2OH Burpee to plate Run 200M between each round

Strength Training: Front Squat 5 x E2MOM 5 Front Squat- start at 55% WOD: For time 50 Back squat from rack @ body weight 50 HSPU *Every time you break, run 100M *Scaled: every 5 times you break on HSPU run 100M

WOD: 10 Minute AMRAP 12 WB 14/20 10 T2B 8 Box Jumps WOD: For Time -CAP 20 Minutes 100 Burpees Every 2 minutes row 100M

Strength: Overhead Squat 5 x E2MOM 3 @ 75% of Overhead Squats WOD: 14 Minute AMRAP 10 HSPU 10 Deadlift 125/185 10 C2B

Strength Training: 10 RM Back Squat WOD: Tabata This! (5 Rounds ) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.…

Strength: Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press 1 RM of true Bear Complex: 7 reps of complex WOD 15 Minute AMRAP 20 Burpees to 6″ target 20 S2OH 65/95 20 T2B

Coaches Choice: Skill Work Strength: Back Squat 5xE2MOM 5 @ 70% WOD (For Time): 10-20-30-20-10 Cal Row Sit Up

Strength: Power clean + Push jerk Complex 6xE2MOM 2 x 2 Power Clean + 1 Push Jerk @ 60% 2 x 2+1 @ 65% 2 x 2+1 @ 70% Clean Pull 4 x 3 @ 100% *use 1RM clean for percentage WOD (For Time): 42 – 30 – 18 DBx1 Snatch 35/50 21 – 15…