WOD

12/15/12

John Stivers with the snatch skill work!

Snatch Pulls 4×3

 

“Fran”

21-15-9

  • Thrusters (95/65)
  • Pull Ups

 

Extra:

8 rounds of 20 secs on / 20 secs off of:

  1. Push Ups
  2. Sit Ups

**Odd rounds do push ups, even rounds do sit ups

 

 

 

 

12/13/12

Not one, but TWO, strict chin ups! Way to go, Marie!

Rest/Make Up Day

 

 

12/12/12

Kenny with a 135# snatch PR!

A1: Weighted Chin Ups 5×3

A2: Close Grip Bench Press 5×3

 

8 min AMRAP

  • 6 Goblet Squats
  • 6 KB Overhead Walking Lunges (alternate arms each round)
  • 60 single unders

 

Extra:

1000m Row Time Trial

12/11/12

What a day, yesterday! A big shout out to Jackie as she completed her first Rx WOD and toParker got through a pretty impressive 20RM back squat. Keep up the good work, everyone!

 

6 Rounds through the following complex:

  • 1 Snatch Grip Deadlift
  • 2 Mid-Hang Snatch Pulls
  • 1 Hang Snatch
  • 2 Overhead Squats
  • 1 Min Rest

 

10 min AMRAP:

  • 5 Hand Stand Push Ups
  • 7 Toes to Bar
  • 250m Row

Pete wins for most innovative way to do weighted pull ups! Look at those laces!

12/10/12

Skill: 10 minute kettlebell training

Back Squat: 1×20

 

2008 Games WOD:

  • 5 Rounds
    • 5 Deadlifts (275/185)
    • 10 Burpees

 

Extra:

3×12 GHRs

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