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WOD Archive for December 2012

December 31, 2012

I guess you'll have to wait and see...

December 29, 2012

Partner WOD

December 28, 2012

12 bear complex @135/95
9 bear complex @ 155/105
6 bear complex @ 185/125
*5 burpee penalty each time bar is dropped during a set of 12, 9 or 6

December 27, 2012

750m row
50 DB Snatches (25 per arm)
40 Push Ups 
30 Sit ups
20 Power Cleans @ 135#
10 HSPU
100 Double Unders

December 26, 2012

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

December 24, 2012

12 days of Christmas
1 Power Snatch 135#95#
2 Bar Facing Burpees
3 Box Jumps 30/24
4 Hang Squat Clean 135#/95$
5 HSPU
6 KBS 70/53
7 Med ball cleans 20/14
8 T2B
9 Wall ball 20/14
10 C2B Pull Ups
11 KB SDLHP 70/53
12 Thrusters 135#/95#
 

December 22, 2012

Partner WOD

December 21, 2012

Conditioning

 

7 Rope Climbs 15′

7 Push Press 185/120#

5 Rope Climbs 15′

5 Push Press 185/120#

3 Rope Climbs 15′

3 Push Press 185/120#

 

-then-

 

Row 100 Calories

December 20, 2012

Filthy 50

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

December 19, 2012

1) Every 20 seconds for 4 minutes (13 total reps):

 

1 Power Snatch @ 75% (of max Snatch any style)

 

2) Every 20 seconds for 4 minutes (13 total reps):

 

1 Power Clean @ 75% (of max Clean any style)

 

Choose one…

 

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

 

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

 

 

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