1-6-12 “The Epiphany”
“Twelve Days of Christmas” Order to be determined during the wod 🙂 100 jump ropes Turkish get-up Kettlebell Swing KB press KB sumo deadlift high-pull KB goblet squat KB sit up KB snatch KB burpee KB row KB figure eights …
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1-5-12
Death by 10 meters Every Minute on the minute complete the following: 10m Run – 10 Meter Line Increase one 10m run every minute.
1-4-12
Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 …
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1-3-12
Skill: Turkish get-up WOD: Complete the following complex (Fran weight): Push Press, 7-7-7-7-7-7-7 Thruster, 7-7-7-7-7-7-7 Front Squat, 7-7-7-7-7-7-7 Athlete will complete seven push presses, seven thrusters and seven front squats in a single complex. The entire complex must be completed …
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1-2-12
Strength: Every minute on the minute for 15 mins perform 2 Power Cleans @ 80-85% of 1 RM. WOD: 5 mins – Complete max reps HSPU 4 mins – Complete max reps pull ups 3 mins – Complete max reps …
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12-30-11
“Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans …
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12-29-11
“Annie” Complete the following for time 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups.
12-28-11
Skill Work: Maintaining neutral position in the Front Rack and Overhead positions. WOD: Complete for time 21-18-15-12-9-6-3 Push Press, 75/55 Sumo Deadlift High Pull, 75/55
12-27-11
Strength: 15 mins to find max load on Rack Jerk WOD: Run 800m 30 Back Squats at Body Weight Run 800m
