Rest/Make Up Day
12/12/12
A1: Weighted Chin Ups 5×3
A2: Close Grip Bench Press 5×3
8 min AMRAP
- 6 Goblet Squats
- 6 KB Overhead Walking Lunges (alternate arms each round)
- 60 single unders
Extra:
1000m Row Time Trial
12/11/12
What a day, yesterday! A big shout out to Jackie as she completed her first Rx WOD and toParker got through a pretty impressive 20RM back squat. Keep up the good work, everyone!
6 Rounds through the following complex:
- 1 Snatch Grip Deadlift
- 2 Mid-Hang Snatch Pulls
- 1 Hang Snatch
- 2 Overhead Squats
- 1 Min Rest
10 min AMRAP:
- 5 Hand Stand Push Ups
- 7 Toes to Bar
- 250m Row
12/10/12
Skill: 10 minute kettlebell training
Back Squat: 1×20
2008 Games WOD:
- 5 Rounds
- 5 Deadlifts (275/185)
- 10 Burpees
Extra:
3×12 GHRs
12/8/12
Partner WOD
Workout #1:
15 minutes to find your 1RM hang clean. Total the heaviest weight used between you and your partner. (Both partners must use the same bar)
Workout #2:
- 100 wall balls
- 100 AKBS
- 100 burpees
- 100 sit ups
12/7/12
12/6/12
Rest/Make Up Day
We definitely want to have a Holiday WOD. What Saturday works best for most: 12/22 or 12/29? We are trying to get a big community turnout for this one, it should be a lot of fun! Post to comments to share your thoughts.
12/5/12
A: Bent over row 3×8
“DT”
5 Rounds:
- 12 Deadlifts (155/110)
- 9 Hang Power Cleans (155/110)
- 6 Push Jerks (155/110)
Extra:
Hip Extensions 3×12
“Fallen but Never Forgotten”
12/4/12
A: Find 1RM Overhead Squat
B: Back Squat 1×20 (Increase weight from last week)
Complete as much as possible of the following:
In 3 minutes:
- 400m Run
- 10 Burpees
- Max Effort of OHS (95/65)
Rest 1 minute, then complete 2 more rounds. Your score for each round is reps of burpees and OHS completed.
Extra:
3 min AMRAP of double unders
Check out this 20RM Back squat.
12/3/12
A1: 3 minutes of handstand work
B1: Strict Press 3×5
In 9 minutes complete:
500m Row, then
AMRAP of:
- 5 Plyo Push Ups
- 5 Pull ups
- 10 Sit Ups
Extra:
3xME L-Sit
It’s the start to a new week. Have you thought about the goals you’d like to accomplish in the next 3-6 months? Next time you’re in class, head on over to the Member Board, find your photo, and write your goals beneath it.