Archive for December, 2015

Christmas WOD Teams of 3 T2B KB Swings Sit ups Row Burpees

A) In Teams of 3, For Time:(15 min time cap) 75 Pull-ups 150 Air Squats 275 DU’s 150 Air Squats 75 Pull-ups (one person works at a time) B) 8 min AMRAP In teams of three. Relay 1 Shuttle Run 10 Push-ups

Warm up: Burgener WU Pole Squats Hug and Reach A) Power Snatch 3 – 3 – 3 – 3 – 3 (pause in catch position for 3 sec) rest 5 min B) 8 min EMOM 3 Power Clean + 3 Burpee (each clean is separated by a burpee)

Warm up: Inch worm – Push up x 5 Bear Crawl x 2 Scap Retraction x 5 x 3 Jerk Drives A1) Push Press 5 X 5 A2) Chin up @4111 5 X 5 B) 10 min EMOM 1st- S2OH – 30 sec 2nd- L-Sit – 30 sec

Warm up: A1)Depth Jump 2 X 10 A2) 1/4 Squat Jumps 2 X 10 B) Conga Line: Jump and Land C) 10 min to build to working weight on Deadlifts D) 15 min AMRAP 3 Deadlifts 15 Bar Facing Burpees

Mon. Dec. 14, 2015 Why Team Sports May Develop Better Humans You have to verbally and physically communicate to win. You stick up for each other when shit hits the fan. You work towards and have a common goal. You keep each other’s efforts honest. You value other people’s efforts. You recognize the tough times […]

WU – OH and Calf Mob Turkish Get up – 5 per side Pole Squat X 10 @ 4211 A) OH Squat 5 X 5 @ 4211 B) 3 rounds for time: 1 Rope Climb (3 reps second round, 5 third round) 10 OH Squats

Track Warm up A) 1- 1/4 Front Squat 5 X 3 B) “Jackie” Row 1000m 50 Thruster 45/35 30 Pull-ups

A) 3 rounds for time: 7 – MU 75 – Air Squats rest 15 min (work on Rope Climbs) B) For time: Burpee Broad Jump – length of gym 10 T2B Burpee Broad jump – length of gym 20 T2B Burpee Broad Jump – length of gym 30 T2B

Warm up: Burgener WU Pole Squats Hug and Reach A) Power Clean x 1 – build for 15 min (pause in catch position for 3 sec) rest 5 min B) Power Snatch x 1 + 5 Box Jumps 12 min EMOM