Workout of the Day (WOD)
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 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.
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 18, 2012
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute
December 17, 2012
Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
“Elisabeth” (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
December 15, 2012
Partner WOD
December 14, 2012
Five rounds for total time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
December 13, 2012
20:00 AMRAP
3 rounds of Cindy + 400m run
Cindy: 5 pull-ups, 10 push-ups, 15 squats
December 12, 2012
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 75% (of max Clean any style)
Conditioning
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees