HAPPY NEW YEAR !
Warm Up: – 8 min barbell movements
Partner WOD: – 2 rounds of 3 min AMRAP stations
Teammates will work for 3 min at each station,
breaking the work up however they see fit. There
will be 20 sec of rest between each station.
1. Calorie row
2. Body blasters (burpee + pullup + K2E)
3. Clean & Jerk @ 155/105
4. Power snatch @ 95/65
5. DU / SU (3:1)
Warm Up: – EMOM 9
1. 15/12 cal row
2. 12 V-ups
3. 12 wallballs @ 20/14
Strength: – Back Squat
6 – 4 – 2 – 1 – 6 – 4 – 2 – 1
WOD: – AMRAP 15
10 T2B
10 Dips
20 Air squats
Warm Up: – 60 sec PVC stretching
60 sec walking lunges
60 sec 2-push burpees
60 sec strict T2B
Skills: – KB swings / HSPU
WOD: – AMRAP 9
8 strict HSPU
12 kb swings @ 70/53
Warm Up: – AMRAC 6
3 burpees
5 box jumps
10 squats (add bar R2)
100m run
Strength: – 25 pullup negatives
Rx = BW+
Sc = BW or tiny band
WOD: – 4 rounds for total RUNS
(LC: 7/31/13)
With 2:30 set on the clock,
10 Back Squat @ 75% C&J 1RM
8 burpee box jumps @ 24/20
AMRAP 30m shuttle run
REST 2:30 between rounds
Warm Up: – 5 min barbell warm up
5 min dip movement review
AMRAC 5
10 jumping squats
6 T2B
6 box jumps
Partner WOD: For Time: LC: (5/9/14)
50 SDHP @ 75/45
50 box jump overs @ 24/20
50 deadlift @ 185/135
50 wallballs @ 20/14
50 dips
50 wallballs @ 20/14
50 deadlift @ 185/135
50 box jump overs @ 24/20
50 SDHP @ 75/45
Santa's Reindeer have mentally snapped and are creating chaos at the North Pole. Rudolph is leading the other 8 reindeer on a rampage against Santa and the Elves for all those years of freezing ass sleigh pulls. Enjoy Rudolph's revenge rampage and kick some serious ass (your own).
9 reindeer…9 reps each….challenge yourself and have some fun !
For Time:
Dasher
9 Weighted planks – Each is 20 sec long @ 45/25
Dancer
9 Body Blasters (burpee + pullup + K2E)
Prancer
9 OHS @ 85% 1RM
Vixen
9 Turkish Get-ups @ "heavy"
Comet
9 Rope Climbs
Cupid
9 Muscle ups
Donner
9 Clean & Jerk @ 85% 1RM
Blitzen
9 Weighted pistols @ "heavy"
Dont forget the most famous reindeer of all……….
Rudolph
9 DL @ 85% 1RM
Warm Up: – 3 rounds NFT
400m row
12 burpee over a medball
30 sec plank
15 sec side plank (each arm)
WOD: – Individual Programming / Goal Test Day
Warm Up: – 6 min Dynamic movements
4 min back squat session
Strength: – Back Squat (20 min)
5X5 @ 80%
WOD: – For Time:
AMRAP 2 – DU/SU
Record for scoring: 10 reps = 1 sec
Immediately into: 21 – 15 – 9
T2B
Box jumps @ 24/20
Burpees
Warm Up: – 6 min PVC + barbell warmup
Strength: – EMOM 12
2 Split jerks every minute. Begin with bar weight and add
20/10 # each minute. NTE 75% C&J 1RM.
WOD: – For Time:
30 wallballs @ 3020
Run 1 mile
30 wallballs @ 30/20
Warm Up: – AMRAC 8
10 kb swings
10 walking lunges
10 sec HS hold
NTE 5 pullups
NTE 5 T2B
WOD: – "Angie" (LC: 1/2/14, 10/28/14, 4/14/15)
100 pullups
100 pushups
100 situps
100 squats
