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WOD

Monday 12.17.12

Warm-up: :30sec Jumping Jack :30sec Mt.Climber :30sec Skier 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist...
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Saturday 12.15.12

Warm-up: 10min Athletes Choice Conditioning: AMRAP 20min 400m Run 3 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Notes:   We will be running snow...
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Friday 12.14.12

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat 2×10 PVC OH Lunge Strength: 1) 6×2 Back Squat, @ 85% 2)...
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Thursday 12.13.12

Warm-up: Ladder Drills Conditioning: All :30 “rest” will be Hell Style 4x (:30/:30) Ball Slam/Hold in Rack 1:00min Rest 4x (:30/:30) Burpee/Hold in Plank 1:00min...
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Tuesday 12.11.12

Warm-up: 2 Rounds :45/:15 Row, Legs Locked Sit-up Row, Arms Locked Supermans Conditioning: 10-9-8-7-6-5-4-3-2-1 Inverted Burpee 100ft Bear Crawl Notes:    Modification will be a...
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Monday 12.10.12

Warm-up: 2×5 Wall Squat 2×10 Squat 50ft Lunge + Stretch Banded hamstring stretch/wrist stretch Strength: 1) 6×2 Dead Lift, @ 85% 2) 6×2 Front Squat,...
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Saturday 12.8.12

Warm-up: 10min Athletes Choice Team Workout: Teams of 2 complete the following 50 Curtis P’s, 25#-95# 100 Pull-ups, strict as long as possible 150 Weighted...
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