121216 WOD
A. Row 500 meters or run 400 meters
B. Four sets of:
Front squat x 3-5 reps @ 30×1
Building in weight. Rest 2:00 in between sets.
C. For time:
30 thrusters (115/75)
30 pull-ups
30 shoulder to overhead (115/75)
>>On-ramp
Two rounds for time:
15 dumbbell thrusters or air squats
15 ring rows
15 dumbell push press
*Compare to 8/15/2016
One week countdown till Mistletoe Madness!
121016 WOD
A. Warm up
Coach’s choice
B. Mobility / movement prep
C. 20:00 AMRAP
“Cindy”
5 pull-ups
10 push-ups
15 air squats
* After every third round is completed, row 500 meters or run 400 meters. Record rounds and reps of Cindy only.
>> On-Ramp
15:00 AMRAP
5 ring rows
7 modified push-ups
10 air squats
After every third round is completed, row 250 meters or run 200 meters. Record rounds and reps of Cindy only.
“Have fun when you work out and it won’t feel like work.”
120916 WOD
A. EMOM 9:00
Min 1: 12 Russian step-ups
Min 2: 150-meter row
Min 3: 10 good mornings with empty bar
B. Barbell hip bridges
Take 10:00 to build to a heavy set of 12 reps with a 3-second pause at the top, then do 3 x 12 at that weight, for a total of 4 x 12 sets and reps. Rest 1:30 between sets.
C. For time:
5-10-15-10-5
Deadlifts (205/155)
Burpee box jumps (24/20)
>> On-Ramp
For time:
5-10-15-10-5
KB DLs
Burpee step-ups
