WOD

Sunday 12/23/12 3 rounds: 3 Barbell turkish getups (3 per arm) Max effort L-sit + AMRAP 12 min: 15 Deadlifts (155/105) 15 Wallball shots 15... Read More

Saturday 12/22/12 “Victoria” 5 rounds for time: 10 Thruster (95/65) 14 Box jumps (24/20) 12 Sumodeadlift highpull (95/65) 12 Burpees 27 KB swings (53/35) *40... Read More

Friday 12/21/12 Front squat 10@60 8@65 8@70 8@75% + “End of days” In teams of 2: for total reps: 3 Min max reps rope climbs... Read More

Thursday 12/20/12 Movement prep: My new favorite mobility drill. The batman hip opener High hang snatch 3-3-3-3-3 + AMRAP 3 min, rest 2 min, AMRAP... Read More

Wednesday 12/19/12 MOvement prep: Clean and jerk lower body prep 5 rounds: 3 high hang clean+ 1 push jerk + for time: 5 rounds of:... Read More

Tuesday 12/18/12 Movement prep: Overhead mobility  5 rounds: Max reps deficit handstand pushups (@ less deficit than friday) Rest 1 min Max reps deadhang pullups... Read More

Monday 12/17/12 Back squat 10@60 8@70 6@75 4@80% + For time: 50 Double unders 75 Air squats 50 Hand release pushups 50 Double unders 50... Read More

Sunday 12/17/12 Establish 3 rm weighted pullup and dip + “Helen” 3 rounds for time: Run 400m 21 KB swings (53/35) 12 Pullups Sorry for... Read More

Saturday 12/15/12 “Whitten” 5 rounds for time: 22 KB swings (70/53) 22 Box jumps Run 400m 22 Burpees 22 Wallballs (20/14) *45 min time limit... Read More

Friday 12/14/12 Handstand pushup 3-3-3-3-3 @ greatest deficit possible + In teams of 2: AMRAP 12 min: 12 Overhead lunges (105/70) 24 KB snatches (53/35)... Read More