WOD 12/30

December 30, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

WOD: 3 Rounds For Time:
50-Double Unders
25-Frog Hops

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WOD 12/29

December 29, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

WOD: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

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WOD 12/28

December 28, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL:
Cleans

WOD: Double WOD
Clean Pulls 3-3-3
Then:
10 to 1 of
OHS #75 / #135
GHD Sit-ups
Cone Drill

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WOD 12/27

December 27, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL:
Press

WOD: Double WOD
Press 15-10-5
Then:
3rds for Time
10- 1arm DB Snatch #25/#45
10- 1arm DB Press #25/#45
10- Burpees

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WOD 12/26

December 26, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL:
Overhead Squat

WOD: 12min AMRAP
4- Bench Press #65 / #135
6- Toes to Bars
8- Box Jumps

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WOD 12/23

December 23, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL: War Game the WOD!!

WOD: “FGB”
3- 5min AMRAPS
Rest 1min between rounds
Wall-ball: 14/20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 55/75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 55/75 pounds (Reps)
Row: calories (Calories)

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WOD 12/22

December 22, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL: Squat Clinic

WOD: For Time:
30-20-10 Reps of
Push-ups
Deadlifts #105 / #155
30ft Yoke Walks #95 / #135

Yoke Walk- Bar behind the neck in the racked position

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WOD 12/21

December 21, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL:
Speed Under the Bar

WOD: Snatch Work!!
Muscle Snatch 1-1-1-1-1-1
Power Snatch 3-3-3-3
Snatch 5-5-5

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WOD 12/20

December 20, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL:
Weighted Coach B

WOD: 5 Rounds For Time:
5- Hanging Ring Extensions
5- Forward Rolls
5- Backwards Rolls
10- SOTS press #25 /#45

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WOD 12/19

December 19, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP:
Trainer Dictated Dynamic Warm-up

SKILL:

WOD: Happy Birthday Dawn!!!
“Dawn”
800m Run Followed by:
30-25-20-15-10 reps of
Kettle-bell Swings #35 / #53
Slam Balls (Band Slams Green / Black)
Burpees

Post total time

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