See above
Complete 10 Rounds of the following:
Row 200m
10 Burpees
*Rest 2 minutes between efforts. Start the first round at a very comfortable pace. Your goal is to have negative splits leading up to the final 4 rounds. These last rounds are all out efforts.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jump
3 minutes of Dumbbell Snatch
2 minutes of Wall Ball
1 minute of Push Ups
Don’t go too heavy on the WOD today. Better to stay light and fast.
Static stretches, yoga poses, etc.
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
5 Rounds for time of:
500m Row
10 Power cleans, 135#95#
Rest 2 minutes between rounds
*Rx+ 185#/125#. 25 Minute time cap.
Shirts and Sweatshirts are in! Be sure to ask a trainer if you pre-ordered.
Static stretches, yoga poses, etc.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
For time:
100 Double unders
50 Ball slams, 30#/20#
100 Double unders
High knees, butt kicks, etc. Dynamic.
Snatch warm up and skill w/ PVC
3 Rounds 20 sec work/10 sec rest
Box Jump
Straight Legged Deadlift
Air Squat
Add weight each minute if possible.
5 Rounds of
5 Deadlift
5 Mtn. Climber Push Up
Deadlifts @ 70% of 1RM
New Year, New Goals – don’t forget to write your 2016 goals on the whiteboard!
Snatch warm up and skill w/ PVC
5 Rounds for time of:
5 Snatches, 95#/65# (sub 10 KBS, 55#/35#)
10 Mountain climber push-ups
*Rx+ 135#/95#
Static stretches, yoga poses, etc.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD: 4 Rounds of:
Row 500m for time
Max reps shoulder press, 95#/65#
Rest as needed between rounds. Go immediately into the shoulder presses after completing the row. The row is an all out effort – do not pace. Scale the weight so that you are able to get at least 10 reps on your first set. If you can easily do 20+ reps, then scale up. Use the same weight for all sets. No racks allowed.
High knees, butt kicks, etc. Dynamic.
3 Rounds of the following:
1 minute jump rope (singles)
1 minute mountain climbers (no push-up)
1 minute jumping jacks
1 minute burpees
Rest 4 minutes between rounds. Round 1 low, 2 moderate, 3 high intensity. Record reps/round and post.
Static stretches, yoga poses, etc.
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
EMOTM 5 MInutes:
20 Kettlebell swings, 75#/55#
*Perform 25 burpee penalty for each minute you are unable to complete the full 20 reps. Penalties are done at the end of the 5 minutes.
High knees, butt kicks, etc. Dynamic.
12 Days of Christmas WOD
For time:
1 Wall climb
2 Box jumps
3 DB swings
4 DB clean & jerks (2 each arm)
5 Pull-ups
6 DB snatches (3 each arm)
7 DB front squats
8 OH DB lunges (1 arm, 4 reps each arm)
9 Burpees
10 Toes to bar
11 Roll to stands
12 Mountain climber push-ups
*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.