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Category

Daily Workouts

WOD for 121616

December 15, 20160
Segment 1: AMRAP 15 minutes: 12 Box Jumps (30/24) 9 Power Snatch (135/95) 6 Bar Muscle Ups Segment 2: Mobility
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WOD for 121516

December 14, 20160
Segment 1: EMOM 15 minutes: 8 toes to bar 8 1-arm DB snatch – (4/side) Segment 2: Mobility
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WOD for 121416

December 13, 20160
Segment 1: Run 800m 100 DU 50 Calorie Row 100 DU Run 800m Segment 2: Mobility
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WOD for 121316

December 12, 20160
Segment 1: AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (135/95) Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (155/105) Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (185/135) Segment 2: Choose one of the following: A. 3 sets of 21 unbroken...
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WOD for 121216

December 11, 2016, , , , 0
Segment 1: Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3) x 2 Segment 2: 4 Rounds: 21 Wall Balls (20/14) 18 Hang Power Snatches (75/55) 15 Bar Facing Burpees 12 C2B Pullups
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WOD for 121116

December 10, 20160
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: AMRAP 20 minutes: 5 clean and jerks (185/135) 10 toes-to-bars Rest 30 seconds
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WOD for 121016

December 9, 20160
Segment 1: “Flying V” 500m Row 25 T2B 500m Row 15 Front Squat (155/105) 500m Row 5 Rope Climbs 500m Row 15 Front Squat (155/105) 500m Row 25 T2B Segment 2: EMOM 12 minutes: Odd: 12 OHS (96/65) Even: 12 C2B Pullups
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WOD for 120916

December 8, 20160
Segment 1: Back Squat (80%/3) x 8 Segment 2: “Open 16.4” AMRAP 13 minutes: 55 Deadlifts (225/155) 55 Wallballs (20/14) *Girls to a 9′ Target 55 Calorie Row 55 HSPU
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WOD for 120816

December 7, 2016, 0
Segment 1: 50-40-30-20-10 reps: Situps KB Swings (70/52) Segment 2: Mobility
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WOD for 120716

December 6, 20160
Segment 1: Clean 60%/3+1 65%/3+1 70%/3+1 (75%/3+1) x 3 Segment 2: Front Squat (70%/5) x 4 Segment 3: 3 Rounds 7 Thrusters (75/55) 7 Pullups 7 Burpees Then 50/40 Cal Row 3 Rounds Bergeron Beep Test Then 50/40 Cal Row 3 Rounds Bergeron Beep Test
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