Archive for December, 2016
SSS
End of the Year
Clean and Jerk 1RM
10 minutes to find 1RM
SSS
Bench Press – 6×4
Increase weight each set, but no misses
WOD
4 RFT
100 Meter Walking Lunge with med ball (20/14)
300 Meter Run with med ball (20/14)
SSS
End of the Year
Deadlift 1RM
5, 5, 3, 3, 1, 1, 1, 1
WOD
8 Nights of Hanukkah
1 Power Clean (155/105)
2 Strict Pull-ups
3 Ring Dips
4 Box Jumps (30/24)
5 Burpees
6 Ground to Overhead (155/105)
7 Squats (155/105)
8 Double Unders
The eight rounds go 1, 1-2, 1-2-3, 1-2-3-4…
SSS
Bent Over Rows
5×5
WOD
Two for Tuesday
AMRAP 8
5 Squat Cleans (135/95)
5 Muscle Ups
Rest 1 minute
AMRAP 6
10 Overhead Walking Lunges (95/65)
20 GHDs
SSS
End of the Year
Snatch 1RM
5, 3, 3, 1, 1, 1
WOD
Dammit Lynne
5 Rounds
Max Reps
Bodyweight Bench Press
Strict Pull ups
Rest no more than 1:30
No coaching staff will be available until after 3 January. Workouts will be posted. We apologize for the inconvenience.
WOD
7RFT
“Manion”
400 Meter Run
29 Back Squats (135/95)
SSS
End of the Year
Overhead Squat 1RM
7, 5, 3, 3, 1, 1, 1
WOD
12 Days of Christmas
1 Deadlift (225/135)
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead (95/65)
7 Box Jumps
8 Lunges
9 GHDs
10 Ring Rows
11 KB Swings 53lbs
12 Front Squats (135/95)
Rounds go 1, 1-2, 1-2-3, 1-2-3-4,….
