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WOD 12/17/14

“Achieve” Conditioning (1):  3 Rounds 500m Row Rest 3 minutes -Rest 5 minutes- Conditioning (2):  3 Rounds 10 SDHP (95/65) 50 Double Unders 200M Run “Fit: Conditioning (1):  3 Rounds 500m Row Rest 3 minutes – Rest 5 minutes- Conditioning (2):  3 Rounds 10 Deadlifts (115/75) 150 Single Skips 200m Run

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WOD 12/16/14

“Achieve” Mobility:  Chest & Shoulder Conditioning:  For Time 50 Wall Balls (20/14) 15  *Bears (155/105) 50 Pull ups 15 Push Press (155/105) 50 V-ups 15 OHS (155/105) *1 Bear (of the Bear Complex)= 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press “Fit” Mobility:  Chest […]

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WOD 12/15/14

“Achieve” With a Running Clock: Work to a Heavy 5 RDL on the 14th minute - 9 minute AMRAP: 9 Deadlifts (185/135) 12 Box Jumps (24/20) Push ups on the 25th minute – 6 minute AMRAP: 9 Deadlifts (185/135) 12 Box Jumps (24/20) Push ups on the 33rd minute – 3 minute AMRAP: 9 Deadlifts (185/135) 12 […]

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WOD 12/13/14

Teams of 4 complete 4 rounds of 500 m row 25 s2oh (115/75) 25 med ball cleans (20/14) 400 m run – 1 athlete at each station. Rest 1 min after complete round is finished

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WOD 12/12/14

“Achieve” Strength: every 2nd minute for 12 minutes 2 cleans + 30 double unders @ 80% Conditioning: 12 min AMRAP 100 m run 10 push ups 20 KB swings (53/35) “Fit” Strength: 10 bent over KB rows (5 each arm) + 60 singles (30 doubles) Conditioning: 12 min AMRAP 100 m run 10 push ups […]

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WOD 12/11/14

“Achieve” Mobility:  hamstrings and hips Conditioning: Dallas ACO event 4 7 min to complete 50 T2B 50 OHS (95/65) max Burpees to plate in time remaining “Fit” Mobility:  hamstrings and hips Conditioning: 7 min AMRAP 10 v-ups 15 wall balls (20/14) 100 m run

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WOD 12/10/14

“Achieve” Strength:  snatch every 2nd minute for 12 minutes 1 hang snatch + 1 snatch – work to a heavy set Conditioning: Dallas All Cities WOD 2 6 minutes to complete 10 thrusters + 10 alternating barbell lunges (155/105) 12 thrusters + 10 alternating barbell lunges 14 thrusters + 8 alternating barbell lunges as many […]

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WOD 12/9/14

“Achieve” Strength:  back squat every 2nd minute for 10 minutes 6@65% 4@75% 2@85% 1@90% 1@95% Conditioning: For time with a 5 min cap 5 deadlifts (275/185) 10 alternating pistols rest 2 min For time 3 rounds 10 pull ups 20 wall balls (20/14) “Fit” Strength: every 2nd minute for 10 minutes 10 goblet squats Conditioning: […]

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WOD 12/8/14

“Achieve” Strength: Every 2 minutes, for 14 minutes (7 sets): Front Squat + Jerk Build to heavy set Conditioning: Every 7 minutes for 28 minutes 500 m row 2 rounds of “the Big Chief” 3 cleans (205/135) 6 hand release push ups 9 air squats Post time for each of the 4 rounds “Fit” Strength: […]