Month: December 2016

161231 – “Final Countdown”

  9am WOD: In Teams of 2 100 Wallball Shots 90 Cal Row 80 Sit-ups 70 Ring Dips 60 Thrusters (95/65) 50 Burpees Over Bar 40 O/H Squats (95/65) 30 C2B Pull-ups 20 Wall Walks 10 Muscle-ups   11am WOD: 20 Min AMRAP: 10 Wallball Shots 9 Cal Row 8 Sit-ups 7 Ring Dips 6 …
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161230 – WOD

  Warm up: 5 Minutes Cardio Dynamic warm up Skill/Strength: 5×5 Deadlift WOD: 21, 15, 9 Reps for time Rx: Power Cleans (135/95) T2B Scaled: Power Cleans (50% Clean) T2P Competition: Power Cleans (165/115) T2B Mobility: Ham Twist DD/Cobra Straddle Hamstring

161229 – WOD

  Warm up: 5 Minutes Cardio Coach led shuttle-runs Kipping Breakdown Skill/Strength: 10×1 Broad Jump WOD: Rx: At 0:00 – For time 300’ Sled Push (5/4) 30 Lateral Box Jump Overs (24″/20″) 30 KB Swings (70/53) 30 C2B Pull-ups 10:00 – 10min AMRAP 5 Strict Pull-ups 20’ O/H KB Lunge (Left) (70/53) 5 Bupee Box …
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161228 – WOD

  Warm up: 5 Minutes Cardio Straddle Hip Openers Clean Breakdown Skill/Strength: 5×3 Position Squat Clean WOD: 6 Min AMRAP Rx: 3 Front Squats (185/135) 30 Double-unders Scaled: 3 Front Squats (70%) 30 Jump Rope Competition: 3 Front Squats (225/155) 30 Double-unders Mobility: Calf Pole Couch Quad LAX

161227 – WOD

  Warm up: 5 Minutes of cardio Mini Cindy Relay (Lunge, Crabwalk, Bear Crawl) Rope Climb Breakdown Skill/Strength: EMOMx12 Odds: 1 Strict Press Evens: 1 Rope Climb WOD: 21, 15, 9 Reps for time Rx: Cal Row HSPUs Scaled: Cal Row Push-ups Competition: Cal Row Strict HSPUs Mobility: Shoulder LAX Shoulder Stretches Lat FR


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