Mon 12.21.15
Strength: Barbell Complex, Hang Clean + Squat Clean + Front Squat (5×1), Every 90 Seconds WOD: 8RFT 12 Pull Ups (mod: Jumping Pull Up) 8
December 20, 2015
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Strength: Barbell Complex, Hang Clean + Squat Clean + Front Squat (5×1), Every 90 Seconds WOD: 8RFT 12 Pull Ups (mod: Jumping Pull Up) 8
Tabata Rower KBS/ABMAT Sit Ups Sprints/V Ups Slam Balls/Weighted Crunch Box Jumps/Russian Twists Burpees/Pass Betweens
WOD: Throwback Friday 35 MIN AMRAP 18 SSJ (1 for 1) 180 Single Jump Ropes 18 HRPU 180 JR 18 Overhead Lunges (45/25) (1 for 1) 180
Strength: Back Squat, Tempo, 4×5 @55%, 3 Sec Down, 2 Sec Hold, 1 Sec Up, Every 90 Secs (0,1:30,3:00,4:30) WOD: 10 Intervals for Time 5
Strength: S2O, 5×5, 75%, Every 90 seconds (off ground) WOD: For Time 40-30-20 KBS (70/55) Box Jump (24/20) KB SDHP 20 min cap *Scale KBS
Skill: Rope Climb WOD: 4RFT and AMRAP Part A: 4RFT 5 Rope Climb 30/24 Calories on the Bike (Men 30, Women 24) *Record time when
Strength: Front Squat, 3×4, 85%, Every 2 min (0,2,4) WOD: 21-15-9-6-3 For Time Front Squats (155/11) Bar Over Burpees (forward facing jump, lateral burpees HSPU
Tabata Rope Slam/Slam Ball Box Jump/Shoot Throughs KBS/Push Ups DB Thrusters/WJR Burpees/TRX Row Rower
Strength: Hang Power Clean, 5×5, Every 90 Seconds WOD: Partner Kind of Day Part A: 10 Min Max Calories on the Rower Switch on and off
Strength: Back Squat, 7×1, Every 90 seconds, start at 85% WOD: For Time 21 KB/DB Thrusters (50/30) (holding one KB in each hand) 6 Rope Climbs