12/17/2014

WOD
Happy Hanukkah!

8 Rounds of 8 Reps of:

Med Ball Cleans

Front Squat

Push Press

Burpees

Pull-ups

DB Snatch (4 on each arm, alternating)

Lunge Jumps

Sit-ups

image

12/16/2014

Spartan Race Warm Up

2 Rounds for Time of:
12 Days of Christmas

1 Rope ascent
2 Push Press
3 Hand stand push ups
4 Thrusters, 95/65
5 Burpees
6 Toes to Bar
7 Kettlebell swing 1.5 pood
8 Double unders or 24 Singles
9 Ring dip
10 Ring Rows
11 Box Jumps
12 Mountain Climbers

Cash Out.. Abs…Abs….Abs!!

12/15/2014

Winterim Wods Start TODAY!!

1…Warm up on the Spartan Race course!
2…Decide Spartan Race Teams

Then:
“Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

12/12/2014

Tabata imageThis!

Med Ball Cleans
Push Ups

Med Ball Sit Ups
Push Press 33/45# bar

Lunge Jumps
Power Wall Balls

12/11/2014

Skill:
Bracingimage
the
spine

WOD:
Varsity:
4 rounds
10 Deadlifts
20 double-­‐unders
400-­‐meter run

12/9 & 12/10

7th period today, 8th period tomorrow
Skill: Back Squat
3 3 3 3 3 3 3
WOD:
Varsity:
15-­‐12-­‐9
Front
squats,
95#/65#
Push
presses,
95#/65#
Box
jumps,
30”/24”
Junior
Varsity:
15-­‐12-­‐9
Front
squats,
55#/45#
Push
presses,
55#/45#
Box
jumps,
30”/24”

Novice:
15-­‐12-­‐9
Front
squats,
35#/25#
Push
presses,
35#/25#
Box
jumps,
24”

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