30 Dec 16

Partner WOD
8 RFT (each partner)
20 cal row
1 round of Cindy

This is an "I go, you go" style WOD.  For example, Partner 1 does a 20 cal row and 1 round of Cindy while partner 2 rests, then partner 2 does a 20 cal row and 1 round of Cindy while partner 1 rests.  Continue this back and forth until each partner gets 8 Rounds each.  One partner working at a time.

29 Dec 16

5x5 Back squats

WOD
For time
800 m run
70 Abmat sit ups
60 Air squats
50 push ups
40 OH lunge steps 45/35
30 burpees
20 weighted step ups 45/35
10 strict pull ups

28 Dec 16

3x6 push press

WOD
4 RFT
15 burpees
12 T2B
9 HPC (155/110)
6 push jerks (155/110)

27 Dec 16

Don't forget that the gym doesn't open until 1300 due to the post wide power outage but here is a WOD for you if you can get to the gym.

5x5 DL

WOD
"Christine"
3 RFT
500m row
12 BW DL
21 box jumps

22 Dec 16

1 rd
800m run
80 DU
21 HPC (135/95)
2rds
400m run
40 DU
15 HPC (135/95)
3 rds
200m run
20 DU
9 HPC (135/95)

22 Dec 16

10 down to 1
Bench press (165/115)
KBS (70/53)
After sets of 10, 8, 6, 4, and 2 complete 50 double unders

21 Dec 16

5x2 Back Squat

3 RFT

500 Meter Row

12 Push Jerks (135/95)

15 T2B

20 Dec 16

"The Chief"

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.  Begin each AMRAP where you left off.

19 Dec 16

6x3 seated overhead press

WOD
1000m row
50 burpees
30 SDHP (115/85)

16 Dec 16

For time
50 wallballs (20/14)
1 mile run
50 wallballs

15 Dec 16

4x10 DL (build each set)

AMRAP 9
9 toes to bar
9 DL (135/95)
9 box jumps

14 Dec 16

Strength
10-1
Push press (115/85)
Strict pull-ups

WOD
4 RFT
10 alt DB/KB snatch (80/55)
30 DUBS

13 Dec 16

10 minute warm up

WOD
10-9-8-7-6
Power cleans (135/95)
20-18-16-14-12
Push-ups

right into

5-4-3-2-1
Squat cleans (135/95)
10-8-6-4-2
Plyo push-ups

12 Dec 16

5x3 back pause squats
*3 second pause at bottom

800m run
Then
"Megan"
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders
Then
800m run

8 Dec 16

6x2 Sumo deadlift

WOD
100 DUBs (200 singles)
21 DL (225/155)
21 HSPU
75 DUBs (150 singles)
15 DL
15 HSPU
50 DUBs (100 singles)
9 DL
9 HSPU

7 Dec 16

6x3 back squat

WOD
EMOM 16
Even: 5 Power clean and jerk (135/95)
Odd: 10 wallballs

6 Dec 16

AMRAP 4

10 cal row

10 pushups

rest 4

AMRAP 4

10 KBS (53/35)

10 burpees

rest 4

AMRAP 4

10 box jump overs

10 plate ground to overhead (45/35)

rest 4

AMRAP 4

10 goblet squats (60/44)

10 Abmat situps

5 Dec 16

20 minutes to find your 1 rep max bench press

Workout 14.1
Complete at many round and reps as possible in 10 minutes of:
30 DUBs
15 power snatch (75/55)

2 Dec 16

Partner WOD for time

100 DUBs (each)
75 cal row
50 weighted step ups (45/35 in each hand)
25 Power Cleans (155/110)
50 weighted step ups
75 cal row
100 DUBs (each)

*one person working at a time