wod

Debra

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Friday January 4th

Strength: Hang Power Clean + Clean + Jerk

Establish a heavy lift against a 20 minute clock

WOD:  12/23/2014

10-8-6-4-2 Ground to Overhead (155/105)

20-16-12-8-4 Pistols, alternating

5-4-3-2-1 Rope Climbs

 

Fitness:

10-8-6-4-2 DB Clean and Jerk

20-16-12-8-4 Air Squats

5-4-3-2-1 Rope Lowers

 

Joe

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Thursday January 3rd

Strength: Deadlift

• 5-5-5

WOD:  2 Rounds for Time:

• 30 Pullups
• 60 KB Swing (53/35)
• 120 Double Unders

Fitness:

• 15 Ring Rows
• 30 Russian KB Swing
• 60 Weighted Jump Rope

 

Jon

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Wednesday January 2nd

Strength: Snatch EMOM x 12

• Perform one snatch at the top of every minute, keep loading the same at 70-75%

WOD:  For Time:

4 rounds

• 500m row
• 21 Box Jumps (24/20)
• 15 Hang Snatch (95/63)
• 9 Burpees

Fitness: For Time:

4 rounds

• 500m row
• 21 step ups
• 15 dumbbell snatches
• 9 burpees

 

Andrew

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Monday December 31st

WOD:
In teams of 2, for time

• Stage 1

  • Row 1500m

  • Move 10,000/7,000# shoulder to overhead

• Stage 2

  • Row 1500m

  • Move 12,500/8,500# hang clean (power or squat)

• Stage 3

  • Row 1500m

  • Move 15,000/10,000# back squat

 

Fitness:

12min AMRAP

Max row, meters

Rest 3 minutes

20min AMRAP

10 Ring rows

10 burpees

10 calorie bike

Lorrie

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Friday December 28th

Strength: Snatch

12 minutes to establish a heavy snatch for the day.

WOD:

In teams of three, complete AMRAP in 30:00 minutes:

3K Row

100 Dumbbell Snatches (70/50)

30 Thrusters (75/55)

30 Thrusters (95/65)

30 Thrusters (115/80)

30 Thrusters (135/95)

30 Thrusters (155/105)

Max Thrusters (185/135) in Time Remaining

1 athlete works at a time – split up as desired.

 

Fitness: In teams of 2

750m Row

70 Goblet Squats

70 Burpees

750m Row