WOD 12.20.14 Saturday

December 20, 2014

Saturday Class Schedule:
9 am Performance Class + On Ramp Class + Strongman
10 am Olympic Lift Lab
10 am – 12 pm Open Gym

Deadlift – 5 x 5 (HAP)

For time:
70 Ball Slams, 50/35/25#
60 Push-ups
50 T2B

Pull-up/Dip Complex – Bravo*
*see notes in programming


WOD 12.19.14 Friday

December 19, 2014

Front Squat
1 x 10 (60%), 1 x 8 (70%), 1 x 6 (75%), 1 x 4 (80%)

15 min AMRAP
Double Kettlebell Farmer Carry, (24kg/16kg): 40 yards
Double Kettlebell Swings: 10
Double Kettlebell Front Rack Lunge: 10 yards

Extra Credit:
OTM 10 minutes
10 Thrusters, 115/75#


WOD 12.18.14 Thursday

December 18, 2014

Bench Press – 5 x 5 (HAP)

4 rounds for time:
750 meter row
30 Double Unders
15 Burpees

Extra Credit:
3 x15 Hip Bridges
3 x 15 Banded Hip Extensions


WOD 12.17.14 Wednesday

December 17, 2014

20 min amrap
1 Deadlift + 1 Clean + 1 Front Squat + 1 Jerk, 205/135#

Extra Credit:
Pull-up/Dip Complex – Alpha


WOD 12.16.14 Tuesday

December 16, 2014

Press 5 x 5 (HAP)

Partner WOD
2 rounds for time:
40 DB Thrusters, 45/30#
40 C2B Pull-ups
40 Burpee Box Jumps, 24″/20″
*partition as needed
**individual WOD is 20 reps each

Extra Credit:
3 x 1 min max weight plank hold
*rest as needed between


WOD 12.15.14 Monday

December 15, 2014

Back Squat – 1 x 10 (60%), 1 x 8 (70%), 1 x 6 (75%), 1 x 4 (80%)

Accessory:
Overhead Squat – 1 x 5 (60%), 3 x 5 (70%)

For time:
1000 m Run
80 Double Unders
60 Wallball, 20/14#
40 Alternating DB Snatch, 70/50 lbs
20 Handstand Push-ups


WOD 12.12.14 Friday

December 12, 2014

BSQ, Heavy Single

OTM 20 Minutes
Odd: 15 Wallball, 20/14 lbs
Even: 12 T2B

Extra Credit:
Pull-up/Dip Complex – Alpha


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