WOD 1/3/14
Dynamic Effort Lower Body
Back Squat 10×2 at 65% 1RM
Banded Deadlift 10×1 at 50% 1RM
Then
5 rounds for time of:
40 Double Unders
5 Handstand Push-ups
7 Push Press, 135/95 lbs
9 Toes-to-bars
Buyout
5×20 Good Morning with Bar
WOD 1/2
Every 1 min for 10 mins do: 1 Squat Clean, 80% 1RM 2 Hang Squat Cleans, 80% 1RM Then: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s…
DetailsWOD 1/1/2014
Happy New Year
Max Effort Upper Body
Push Jerk : 1 Rep Max
Tate Press 4×10
Then:
Complete as many rounds as possible in 10 mins of:
1/2 Gasser
10 Ring Dips
10 Box Jumps, 30/24 in
Buyout
4×20 Triceps rollbacks
3×10 alternating kettlebell sotts press
WOD 12/31
Every 1 min for 10 mins:
2 Clean & Jerks, 90% 1RM
Deficit Clean Lift Off 10-10-10-10-10
Then:
3 rounds for time of:
7 Jerks, 115/75 lbs
7 Toes-to-bars
50 Double Unders
Buyout
Kettlebell Goblet Squat 10-10-10-10
(Hold Bottom for 2 seconds on every rep)
HAPPY NEW YEAR!!
WOD 12/30
Max Effort Lower Body
Deadlift 4″ Block : 1 Rep Max
Then:
21-15-9 reps, for time of:
Back Squat, 1x bodyweight
Deadlift, 1x bodyweight
Burpees
Buyout
Straight Leg GHD 4×20
Banded Hamstring Curls 100 reps
WOD 12/28
Morrison U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is…
Details
WOD 12/27
Max Effort Lower Body
Sumo Deadlift : 1 Rep Max
Snatch Grip Deadlift 3×10
Then:
Power Elizabeth
21-15-9 reps of:
Power Cleans 135/95
Ring Dips
Power Cleans 135/95
Ring Dips
Buyout
Deficit liftoffs with snatch grip 5×20
WOD 12/26
Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM
Then:
Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees
Overhead Squat, 95/65 lbs
Burpees
Buyout
Kettlebell Russian Twist 100
WOD 12/24
EMOM 10 Minutes 2 Power Clean 70% 1RM
Then
Mini DT
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout
3×20 Deficit liftoffs with snatch grip
WOD 12/23
Dynamic Effort Lower Body
Box Squat 10×2 at 70% 1RM
Dynamic Effort Band Conventional Deadlift 7×1 at 50% 1RM
Then:
3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
Banded Good Mornings 100