22Dec2014 – Monday

Dec 22, 2014 | W.O.D.

A. Hang Power Snatch – 5×1 *Find 1 rep max. B. Max Effort of Full Snatches in 1 Minute (135/95#) C. WOD: Elizabeth 21.15.9 Full Cleans (135/95#) Ring Dips

19Dec2014 – Friday

Dec 19, 2014 | W.O.D.

A. 5×1 – Snatch Pull + Hang Snatch  B. 5×1 – Clean Pull + Hang Clean + Jerk   C. WOD: 15min EMOM Even – 15/12 Cal Row Odd – 5/3 Burpee Bar MU

18Dec2014 – Thursday

Dec 18, 2014 | W.O.D.

A. Strength – Open/Work on a weakness   B. WOD: 5RFT 50 DU’s 35 Knees to Elbows 20 Overhead Lunges (135/95#)

17Dec2014 – Wednesday

Dec 16, 2014 | W.O.D.

A. 5×3 – Back Squat   B. 3×5 – Bench Press   C. WOD: For Time 5 Rope Climbs 150 DU’s 5 Rope Climbs

16Dec2014 – Tuesday

Dec 16, 2014 | W.O.D.

A. 5×3 – Clean Complex *Clean Pull + Hang Clean + Front Squat   B. WOD: EMOM 3/4 Body Weight Hang Clean 1 Rep @ minute 1 2 Reps @ minute 2 and so on…. Until you can not keep up.