Daily Archives: December 17, 2012

December 17th

Skill: Strict Press
10×1 5×1 2×3 1×5

WOD 1:
DT: 5 rounds for time155/95
12 dead lifts
9 hang cleans
6 push press

WOD 2: 15 minute AMRAP
Roy Special 10 reps 30/20
Walking lunges down and back. Having one dumb bell over head opposite arm on the way back.
15 TTB

* will post video of Roy special. Great traveling workout. Gets the heart rate pumping.

December 16th

WOD 1:

2 person teams
Race to 10,000 Pounds Ground to over head for Men. 7,500 for Women
Each team determine the weight.
Men Weight
75lb= 133 reps
95lb=105
105= 95
Women’s Weight
45lb= 166
55lb=136
65=115

Wod:2
2 Person Team Fran: Partner does 21 squat thruster 95/65lb other partner does 21 chin-ups partner that does 21 squat thrusters does 15 chins and so on!

2 Person Wod: 3

3 sled pushes from each team member. After 2nd team member finishes you each have to do 50 wall ball 20/14 and 50 V-ups