Sunday, December 11, 2016

Saturday, December 10, 2016

Friday, December 9, 2016

FOOTBALL FRIDAY - Max Bench Press x 5

Max Bench Press x 5
20 min to establish 5-rep max bench press

Then

5 rounds for average Watts
10 pulls on the rower for Max Avg Watts.

Score is (BP load) x (avg of 5 rows). Post score to comments. Compare to 12/19/14. You may also compare Bench Press score to 5/4/16 and 7/29/16.

Thursday, December 8, 2016

Snatch, DL, WB

EMOM for 10min perform the sequence
1 power snatch
2 hang squat snatch
3 OHS

Then

7min AMRAP
Every minute on the minute starting at 0:00, perform
5 DL, 225/155
ME Wallballs, 20/14

Score is # Wallballs completed. Post score to comments. Compare to 12/17/14.

Wednesday, December 7, 2016

12 Days of Christmas

Do the workout the same way you would sing the song. On the first day of Christmas, do 1 Rope Climb. On the second day, do 2 OHS, 1 Rope Climb. On the third day do 3 Push Jerks, 2 OHS, 1 Rope Climb. Etc...

On the .... day of Christmas, my coaches gave to me
1 12ft Rope Climb
2 Overhead Squats
3 Push Jerks
4 Hang Cleans
5 Burpees
6 Knees to Elbows
7 Kipping Pullups
8 Plank Hold Push Ups
9 AbMat Situps
10 Jumping Lunges
11 Double Unders
12 Handstand Pushups

Post time to comments. Compare to  12/21/09, 12/20/10, 12/19/11, 12/22/12, 12/23/13, 12/18/14, and 12/23/15.

Tuesday, December 6, 2016

Ring Dip x 3

20 min to establish 3-rep max weighted Ring Dip

Then

For time
20 box jumps, 24/20
5 rounds of
- 3 hang squat cleans, 205/135
- 7 handstand push-ups
20 box jumps

Post max load and time to comments. Compare to 12/16/14.

Monday, December 5, 2016

Max Jerk x 2

20 min to establish a 2-rep max Jerk
Do your first rep from the back rack and second rep from the front rack, or vise versa.

Then

Perform 3 rounds for time:
2 min max DU
25 Toes to Bar

Post load and score to comments.
Score = Time(sec) - total DU
Compare to 2/24/1112/15/14, and 12/22/15.

Scoring Example:
Athlete #1 completed the wod in 9min and did 200DU. 540sec-200 = 340
Athlete #2 completed the wod in 13min and did 100DU. 780sec-100 = 680