12.31.2014

SWOD: TABATA ABS WOD: 20 MINUTE ASCENDING LADDER OF; 1-DEADLIFT 1-HANG CLEAN (135/95) 1-BAR HOPPING BURPEE 1-RUSSIAN KB SWING (53/35) THEN… 2,2,2,2 3,3,3,3 4,4,4,4 …AND SO ON FOR 20 MINUTES. SCORE IS TOTAL NUMBER OF STEP AND REPS COMPLETED IN THE LADDER.

12.29.2014

SWOD BACK SQUATS 4X3 @ 85% 10 WEIGHTED GOOD MORNINGS BETWEEN SETS WOD 2 ROUNDS 20 AIR SQUATS 10 POWER CLEANS 135/95 COMP 165/110 20 AIR SQUATS 10 C2B PULLUPS 20 AIR SQUATS 10 CAL ROW 20 AIR SQUATS 10 V-UPS

12.27.2014

Partner wod 4 rounds 40 Russian twists 53/35 40 goblet squats 53/35 40 T2B 40 wallball sit ups 20/14 40 barbell roll out 95/65 40 min Cap One partner works while other holds plank…3 air squats together each time you change partners

12.24.2014

SWOD TABATA ABS WOD 8 MINUTE AMRAP 9 DEADLIFTS 6 POWER CLEANS 3 BACK SQUATS 2 MINUTE REST 8 MINUTE AMRAP 9 KB SUMO DEADLIFT HIGH PULLS 6 GOBLET SQUATS 3 KB GOBLET SQUAT/PRESS Rx 135/95; 53/35 Comp 165/115; 70/53

12.23.2014

TWELVE DAYS OF CHRISTMAS 1- KB Swing 70/53 2- Squat Clean Thrusters 115/80 3- HSPU 4- Pullups 5- Front Squats 115/80 6- Toes 2 Bar 7- Wall Balls 20/14 8-Med ball cleans 20/14 9- V-ups 10- Box jumps 24/20 11- Slam Balls 30/20 12- Calorie Row