WOD for Monday, 12/30/13:
AMRAP for 14 minutes:
10 kettlebell swings (70#/53#)
10 burpee one leg box jumps (24″/20″)
AMRAP for 14 minutes:
10 kettlebell swings (70#/53#)
10 burpee one leg box jumps (24″/20″)
“The Twelve Days of Christmas”
1 clean (135#/95#)
2 handstand push-ups
3 front squats (135#/95#)
4 sumo deadlift high-pulls (135#/95#)
5 chest to bar pull-ups
6 box jumps (24″/20″)
7 burpees
8 push-ups
9 wall balls (20#/14#)
10 kettlebell swings (53#/35#)
11 deadlifts (135#/95#)
12 thrusters (135#/95#)
“2008 CrossFit Games Workout #4”
30 squat clean and jerks (155#/105#)
3 rounds:
20 KB swings (53#/35#)
30 OH lunges (45#/25#)
600m run
WOD for Thursday, 12/19/13:
12 minutes to find your 1RM push press
rest 3 minutes…
every minute on the minute for 10 minutes:
3 push presses at 75% of your new 1RM
3 rounds:
1 minute AMRAP of rope climbs
1 minute AMRAP of handstand push ups
1 minute AMRAP of air squats
1 rope climb = 5 points (3 for scaled)
1 handstand push-up = 3 points (1 point for scaled)
1 air squat = 1 point
*your score is the total number of points compiled through the entire workout
3 burpee bar muscle ups
1 clean and jerk (135#/95)*
*increase the amount of clean and jerks by 1 rep every round
50 power snatches (95#/65#)
50 overhead squats (95#/65#)
800m run
1000m row
15 thrusters (95#/65#)
750m row
10 thrusters (135#/95#)
500m row
5 thrusters (185#/115#)
12 minutes to find your 1RM deadlift
rest 3 minutes…
every minute on the minute for 10 minutes:
3 deadlifts at 75% of your new 1RM