Daily WOD

12/23/2014

Main – WOD

Warm-up

Weightlifting

Deadlift (7 x 5 @ 65 to 70%)

Metcon

Metcon (Time)

5 RFT

10 Thrusters 95/55

15 KB Swings

20 Dubs / 40 Singles

12/22/2014

Main – WOD

Warm-up

Gymnastics

Pistols (3 x 6)

Metcon

Metcon (Time)

21-15-9-3

Pull-ups

HSPU
————–

RX+

C2B

Games Standard HSPU

12/18/2014

Main – WOD

Warm-up

Gymnastics

Handstand Practice (10 Min upside down practice)

Work on being upside down

Metcon

Metcon (AMRAP – Reps)

“Tabata”

Sit-ups

Push-ups

Russian Twists

Burpees

12/17/2014

Main – WOD

Weightlifting

Snatch Balance (4 EMOM 6 minutes)

Metcon

Metcon (Time)

15-9-3-3-9-15

Deadlifts 185/135

Lateral Burpees Over Bar

12/16/2014

Main – WOD

Warm-up

Gymnastics

Toes-To-Bar (6 x 5)

Metcon

Metcon (Time)

4 RFT

5 Bear Complex 115/85

10 Alt. KB Swings

15 Pull-ups
—————————-

RX+

Bear Comp. 135/105

Alt. KB Swings

C2B

12/15/2014

Main – WOD

Warm-up

Gymnastics

Double-Unders (50 Unbroken Dubs)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Amrap

3 Wall Climbs

6 Box Jumps

9 Air Squats

25 Singles

12/11/2014

Main – WOD

Warm-up

Mobility/Stretch

Shoulder mobility

Metcon

Metcon (Weight)

30 EMOM

Even – 3 Position Snatch 115/65

+ 5 Sit-ups

Odd – 20 Dubs/40 Singles

+ 5 Sit-ups

12/10/2014

Main – WOD

Warm-up

Weightlifting

Back Squat (5,5,3,1,1…)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

20 Back Rack Lunges 85/55

10 T2B

10 Pistols