WOD
Monday 170102
For time:
21 Russian KB swing, 32kg(24kg)
21 Box jumps
400m Run
15 Russian KB swing, 32kg(24kg)
15 Box jumps
400m Run
9 Russian KB swing, 32kg(24kg)
9 Box jumps
400m Run
Post times to...
Thursday 161229
4 Rounds for time:
Calorie row, 15(12)
15 deadlift @ 50% of 1RM
Run 400m
Rest 2 minutes
*Record slowest round
Post times to comments and BTWB
It's been too long...
Monday 161226
Complete as many rounds as possible in 20 minutes of:
50 Double-unders
100' Walking lunge
100' Bear crawl
Pre WOD skill work = ring muscle-up swings
Post rounds and...
Sunday 161225
21-18-15-12-9-6-3 Reps for time of:
GHD sit-ups
Push press, 95#(65#)
Pre WOD skill work= pulling strength
Post times to comments and BTWB
Saturday 161224
12 Days of Christmas
1 Rope climb
2 Thrusters, 135#(95#)
3 Power clean, 135#(95#)
4 HSPU/ push-ups
5 Toes to bar
6 Wallballs
7 Deadlifts, 135#(95#)
8 Lunge steps
9 KB swing
10 Burpees
11...
Friday 161223
42-30-18 Reps for time of:
Deadlift, 155#(105#)
Thruster, 65#(45#)
Pre WOD skill work= pulling strength
Post time to comments or BTWB
FLEXIBILITY FRIDAY - KNEE FLEXION AND JAPANESE-STYLE SITTING
If...
Thursday 161222
As many rounds as possible in 16 minutes of:
30 Calorie row
30' Handstand walk
10 Toes to bar
30' Hanstand walk
Pre WOD skill work= pulling strength
Post rounds...
Wednesday 161221
Take 15 minutes to establish a heavy complex of:
1 Power clean
1 Hang clean
Then, every minute on the minute x 7 rounds @ 75% of...
Monday 161219
10 Rounds:
Row 500m @ 2k pace
Rest 3 minutes
Post times to comments and BTWB
Holy Happenings, Batman! Please read below for our abbreviated holiday schedules, as...