Thursday 1/1/2015

Main – WODWeightliftingTurkish Get UpMetconMetcon (4 Rounds for reps)”Tabata Hang Over” 8 Rounds :20 on/:10 off 1. Wall Balls (20/14) 2. Sit-Ups 3. Row for Calories 4. KB Swings (53/35) Rest 1 Minute between each...

Wednesday 12/31/14

Main – WODWeightliftingPower CleanMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Tuesday 12/30/14

Main – WODMetconMetcon (Time)5 Rounds 5 Deadlifts (225/155) 10 Burpees Rx+ 275/185Core Work4 Rounds (Not for time) 10-15 V-Ups 10-15 Superman Extensions

Monday 12/29/14

Main – WODWeightliftingSnatchSquat SnatchMetconMetcon (AMRAP – Rounds and Reps)”Baseline 2.0″ 12 Minute AMRAP 500m Row 40 Front Squats (75/55) 30 Toes 2 Bar 20 Strict Press (75/55) 10 Bar Muscle Ups

Saturday December 27, 2014

Main – WODWarm-up5 laps Duck walk (both ways) High knees (both ways) Bear crawl (both ways) Butt kick (both ways) 5 lapsMetcon (AMRAP – Rounds and Reps)Partner “Whitten” AMRAP: 20 minute AMRAP: 22 kb swings 2/1.5 pd 22 box jumps 24/20 (partners...