Wednesday, December 10, 2014

Dec. 10th

12-10-14

W.O.D.

8 min AMRAP:
3 hang power cleans 115/75 (just a suggestion)
6 toes to bar
9 air squats

rest 4 min.

8 min AMRAP:
20 alt lunges
20 sit ups
20 double unders

Go Hard because you get to rest!!

Wednesday, December 3, 2014

Wednesday Dec. 3rd

12-03-14

W.O.D.
50 double unders
10 clean and jerks
40 double unders
8 clean and jerks
30 double unders
6 clean and jerks
20 double unders
4 clean and jerks
10 double unders
2 clean and jerks

rest 1 min

Max calorie row in 4 minutes

rest 1 min

50 double unders
10 ring dips
40 double unders
8 ring dips
30 double unders
6 ring dips
20 double unders
4 ring dips
10 double unders
2 ring dips

Go hard at each of these. If you don't have double unders, use a parallette. clean and jerks are relatively heavy but you could string 2 or 3 together.
Time cap: 25 minutes

*took me 18:52 and I got 51 calories on row*

Monday, December 1, 2014

Monday Dec. 1st

12-01-14

W.O.D.

2,000m row
10 Snatches (fairly heavy)
50 T2B
10 Snatches
2,000m row

Time Cap: 25 min