Month: December 2015

151231 – “Countdown”

   *5:30am, 6:30am, 8:30am, and 11:30am classes only tomorrow!* (compare to 141231, 131231) Warm up: 2-4 Mins Cardio Latteral Drills Power Snatch Breakdown   WOD: “Countdown” 10,9,8,7,6,5,4,3,2,1 of: Snatch Dips *Competition: (135/95) *Rx: (95/65) *Scaled: (65/35)   Cash-out: Sprint Course 4 Rounds with full recovery between (up to 3 minutes): 5 Burpees 50’ Sled Push …
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151230 – WOD

    Warm up: 2-4 Mins Cardio Dynamic warm-up   Skill/Strength: Black: 5×4 Front Rack Lunge Red: 5×5 TnG Power Clean   WOD: 10 Min AMRAP: Competition: 5 Shoulder to O/H (185/135) 5 Front Squat (185/135) 10 T2B Rx: 5 Shoulder to O/H (135/95) 5 Front Squat (135/95) 10 T2B Scaled: 5 Shoulder to O/H …
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151229 – WOD

    Warm up: 2-4 Mins Cardio 4Mins for quality: Samson Lunge>2 Wallclimbs Bearcrawl>4 Burpee High Jumps   Skill/Strength: Black: Intervals Post WOD Red: 5×2 Pull-up   WOD: 5 Rounds for time: 20 Goblet Squats 15 KB Swings 10 Russian Twists *Competition: (70/53) *Rx: (53/35) *Scaled: (25/15)   Cash out: 5x :30 work :30 rest …
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151228 – WOD

    Warm up: 2-4 Mins Cardio Front Rack MOB Lateral Drills   Skill/Strength: Black: 5×3 Push-Press Red: 4×10 O/H Squat (from the ground)   WOD: 12 Min AMRAP Competeition: 15 Thrusters (115/75) 30 Double-unders Rx: 15 Thrusters (95/65) 30 Double-unders Scaled: 15 Thrusters (45/35) 30 Double-unders   Mobility: Couch Shoulder Stretches IT FR

151226 – Sat WODs

    9am: In teams of 3, 12min AMRAP: 600’ Sled Push Buy-in 21 O/H Squats (115/85) 21 Burpees Over Bar   11am: 9 Min AMRAP: 200’ Sled Push Buy-in 9 O/H Squats (115/85) 9 Burpees Over Bar Scaled: 9 Goblet Squats 9 Burpees


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