Thursday, December 18, 2014

Friday 141219

Deadlift : 1 Rep Max
Record your best Deadlift 1 Rep Max lift.

--Then--

Every 1 min for 12 mins do:
1 Deadlift, 70 %  1 RM

15 Double Unders

Wednesday, December 17, 2014

Thursday 141218

"12 days of Christmas"

12 rounds for time of:
1 Handstand Push Up
2 Box Jumps, 24 in
3 Thrusters, 95/65 lbs
4 Pull-ups
5 Burpees
6 Toes To Bars
7 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 1.5/1 pood
9 Double Unders
10 Overhead Walking Lunges, 45/25 lbs
11 Hang Power Cleans, 95/65 lbs
12 Snatches, 95/65 lbs


Rep scheme follows the song: 1, 2-1, 3-2-1, etc.  If you wear an ugly Christmas sweater during the WOD, you can remove 2 minutes from your time.  If down a 12 oz. glass of egg nog before the WOD and hold it in to completion, everyone else who didn't drink any nog will complete 25 bonus push-ups

Tuesday, December 16, 2014

Wednesday 141217

Overhead Squat : 3 Rep Max
Record your best Overhead Squat 3 Rep Max lift.

--Then--

Row 5000 mi


Trade off with one partner as needed to complete a 5k row for time.

Monday, December 15, 2014

Tuesday 141216

Hand Stand Holds 3 x max time (2 min rest)

Score by reps = total seconds held

--Then--

Hammer

5 rounds, each round for time, of:
5 Power Cleans, 135 lbs
10 Front Squats, 135 lbs
5 Jerks, 135 lbs
20 Pull-ups


Rest 1:30 between each round.

Sunday, December 14, 2014

Monday 141215

Double Unders : Max Set
A single set of Double Unders for max reps.

--then--

For time:
Run, 1 mi
-- then --
5 rounds of:
30 Walking Lunges
25 AbMat Sit-ups
20 Push-ups
-- then --

Run, 1 mi

Thursday, December 11, 2014

Friday 141212

Turkish Get Up 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

"Death By" - AbMat Sit-ups, Ball Slams and Kettlebell Swings : 1 rep + 1 rep / 1 min
With a continously running clock perform:
1 AbMat Sit-up, 1 Ball Slam, 50/30 lbs and 1 Kettlebell Swing, 1.5/1 pood in the first 1 min
2 AbMat Sit-ups, 2 Ball Slams, 50/30 lbs and 2 Kettlebell Swings, 1.5/1 pood in the second 1 min
3 AbMat Sit-ups, 3 Ball Slams, 50/30 lbs and 3 Kettlebell Swings, 1.5/1 pood in the third 1 min
...


Continuing this for as long as you are able.

Wednesday, December 10, 2014

Thursday 141211

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

3 rounds for time of:
Run, 400 m
12 Power Snatches, 95 lbs
9 Overhead Squats, 95 lbs

6 Burpee Muscle Ups

Tuesday, December 9, 2014

Wednesday 141210

For time:
Rope Climb, 90 ft

--Then--

In 9 mins do:
5 Split Jerks, 70% 1RM
then in the remaining time, AMRAP of:
10 Push Press, 115 lbs
10 Box Jump (30 in.)s6 Burpee Muscle Ups

Monday, December 8, 2014

Tuesday 141209

AMReps 2 mins: GHD Sit-ups
As many reps as possible in 2 mins of:
GHD Sit-up

--Then--

AMReps 2 mins: Back Extension (GHD)s
As many reps as possible in 2 mins of:
Back Extension (GHD)

--Then--

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Sunday, December 7, 2014

Monday 141208

Thruster : 3 Rep Max
Find your Thruster 3 Rep Max.

--Then--

For time:
Row, 1000 m
15 Muscle-ups
50 Double Unders
20 Thrusters, 95/65 lbs
50 Double Unders
25 Handstand Push-ups
50 Double Unders
30 Kettlebell Swings, 2/1.5 pood
50 Double Unders
35 Box Jumps, 24/20 in
50 Double Unders

50 Burpees