Saturday, 20 December 2014

December 20, 2014

Partner WOD:
"Barbara"
5 Rounds
20 Pull Ups
30 Push ups
40 Sit Ups
50 Air Squats
One partner does a full round then the next partner does a round. The rest is when your partner is doing the round.

Thursday, 18 December 2014

December 19, 2014

Strength:
Back Squat
On The Minute X 8
3 Back Squats

Handstand Walking

WOD:
7 Minute AMRAP
3 Thrusters (100/70)
3 Chest To Bar
6 Thrusters
6 C2B
9 Thruster
9 C2B
Etc…

Wednesday, 17 December 2014

Tuesday, 16 December 2014

December 17, 2014

Strength:
On The Minute X 8
3 Deadlift

Handstand Push Up
5-5-5-5-5

WOD:
14.4
14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Clean (135/95)
20 Muscle Ups

Monday, 15 December 2014

December 16, 2014

Strength:
On The Minute X 8
3 Push jerks

Pistol Progressions
6 Sets

WOD:
11.4
10 Minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups

Sunday, 14 December 2014

December 15, 2014

Position is Power!
Strength:
On The Minute X 8
3 Front Squats

On The Minute X 6
5-10 Strict Pull Ups

WOD:
14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

Friday, 12 December 2014

December 13, 2014

Strength:
1 Rep Max
You have 15 Minutes to go for a 1 Rep Max in any movement you choose!

WOD:
Partner WOD
One partner will do the full 4 minute AMRAP while the other one rest. When the four minutes is finished the second partner will start their four minute amrap. When the second 4 minute amrap finishes, the first partner starts the 3 minute amrap and so on until the one minute amrap is complete.
4 Minute AMRAP
10 Pull Ups
10 Push Ups
10 Power Snatches

3 Minute AMRAP
10 Pull Ups
10 Push Ups
10 Power Snatches

2 Minute AMRAP
10 Pull Ups
10 Push Ups
10 Power Snatches

1 Minute AMRAP
10 Pull Ups
10 Push Ups
10 Power Snatches