WOD

Saturday 12/21/13

Team Wod @ 9am

Friday 12/20/13

20-15-10-10-15-20 reps of:
Pull up
Farmers Carry 2/1.5 – 30ft
Wall Ball 20 / 14
Farmers Carry 2/1.5 – 30ft

5 burpees when the kettlebell is put down during a carry.

Thursday 12/19/13

5 rounds for time of:
7 Power Snatches 95 / 65
7 bar over burpees
Run 150 m (gate and back)

Wednesday 12/18/13

10 Minute EMOM: 3 Push Press @ Bodyweight
-then-
10 Minute EMOM: 5 Back Squat @ Bodyweight

EMOM = Every Minute On the Minute

Tuesday 12/17/13

20 min AMRAP of:
10 Deadlift 185 / 125
Run 400m
10 Kettlebell swings 2 / 1.5
Run 400m
10 Toes to bar

Monday 12/16/13

3 rounds of:
1 min max cal row
1 min Max rep Thruster 45

Score is reps completed.

Sunday 12/15/13

Open Gym 2pm – 5pm

Friday 12/13/13

21-18-15-12-9-6-3 reps of:
Pistol (one leg squat)
Pull-ups

Thursday 12/12/13

“Diane”
21-15-9
Deadlift 225/155
Handstand push up

Wednesday 12/11/13

20 min EMOM:
ODD minutes: 3 OHS @ 65% 1RM
EVEN minutes: 50 lateral bar jumps

EMOM = Every minute on the minute
OHS = Overhead Squat
1RM = 1 rep max

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