WOD

WOD 2017-12-04T21:38:06+00:00

12/11/2017

CrossFit WOD:
AMRAP 10
300m Row
21 Air Squats
21 KB Swings 53/35
rest 3:00
AMRAP 10
300m Row
21 KB Swings 53/35
12 Pull-Ups

Burn WOD:
AMRAP 10
300m Row
21 Air Squats
21 KB Swings 53/35
rest 3:00
AMRAP 10
300m Row
21 KB Swings 53/35
24 Lunges (alt)

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12/5/2017

CrossFit WOD:
Every 0:45 x 15:00 (20 reps)
Power Snatch x 1
Overhead Squat x 1
+
AMRAP 7
20 DB Power Snatch (50/35)
10 Box Jump Overs 24/20

Burn WOD:
EMOM x 24
minute 1 – 20-25 Russian KB Swings
minute 2 – :45 Ski Erg Calories
minute 3 – 12 Box Jumps

12/4/2017

CrossFit WOD:
Tabata:
Row (calories)
rest 1 minute
Hang Power Clean 95/65
rest 1 minute
Front Squat 95/65
rest 1 minute
Push Press
*8 intervals per movement, score = sum of lowest intervals*

Burn WOD:
Tabata:
Row (calories)
rest 1 minute
DB Power Cleans
rest 1 minute
DBL DB Front Squats
rest 1 minute
DBL DB Push Press
*8 intervals per movement, score = sum of lowest intervals*

12/3/2017

CrossFit WOD:
0:00-10:00
120/100 Cal Row *Split Up However*

10:00-20:00
80 BBJO *Split Up However*

20:00-26:00
:30 Plank
:15 Rest/Switch
:30 DB or KB Thrusters
:15 Rest/Switch
x4

12/1/2017

CrossFit WOD:
EMOM x 24
minute 1 – 3 TNG Deadlifts *tough weight*
minute 2 – :20 Side Plank/Side
minute 3 – Sandbag Carry x 75′ AHAP

Burn WOD:
EMOM x 24
minute 1 – 15 KB Sumo Deadlifts
minute 2 – :20 Side Plank/Side
minute 3 – Farmer Carry x 150′ AHAP

11/30/2017

CrossFit WOD:
AMRAP 15
15 Kettlebell Swings 53/35
15 Push-Ups
15 Pistols (alternating)

Burn WOD:
AMRAP 5
15 Kettlebell Swings 53/35
15 Push-Ups
15 Pistols (alternating)
Rest 2:00 x 4 sets

11/29/2017

CrossFit WOD:
A. Every 1:30 x 15:00
Power Clean x 3 reps + Push Jerk x 1 rep
+
12-9-6-3
Power Clean 135/95
Burpees Over Bar
*this should be an all out sprint*

Burn WOD:
Tabata:
DB Power Cleans
Burpees
DB Deadlifts
Handstand Hold
Hollow Rocks