December 2013

WOD for Wednesday, 12/11/13:

25 burpees

4 rounds:
15 pull-ups
25 sit-ups

25 burpees

WOD for Tuesday, 12/10/13:

“Fight Gone Bad!”

3 rounds:

AMRAP for 1 minute of wall balls (20#/14#)
AMRAP for 1 minute of sumo deadlift high pulls (75#/55#)
AMRAP for 1 minute of box jumps (20″)
AMRAP for 1 minute of push presses (75#/55#)
AMRAP for 1 minute of a row for calories
rest 1 minute

WOD for Monday, 12/9/13:

5-4-3-2-1

muscle-up

power snatch (135#/195#)

WOD for Thursday, 12/5/13:

12 minutes to find your 1RM front squat

rest 3 minutes…

every minute on the minute for 10 minutes:

3 front squats at 75% of your new 1RM

WOD for Wednesday, 12/4/13:

1 mile run

75 toes to bar

WOD for Tuesday, 12/3/13:

AMRAP for 14 minutes:

8 deadlifts (225#/155#)

12 push-ups

16 box jumps (24″/20″)