Don’t forget: THIS FRIDAY is our UGLY XMAS SWEATER WOD PARTY/GIFT EXCHANGE!!
SWOD:
A1) Front squats 8/8/8/8/8
A2) Racked position mobility drill x 3 sets, 1 min each arm
WOD
“Death by pull ups”
1 pull up …
Skill WOD:
A1) Muscle ups, max unbroken reps x 4 sets or Ring kips (try to use the false grip) 10/10/10/10
A2) Double unders, max unbroken reps x 4 sets or Double under practice for about 2 minutes x 4 …
SWOD:
Cleans 4/4/4/4/4
*You should be working on receiving the barbell in a full squat. Your sets do not need to be done unbroken but you should be moving with a sense of urgency. Focus more on your form …
WOD
Buy in: 100 single unders
800m run
20 good mornings (95#/65#)
-3 rounds-
Cash out: 100 single unders
-For time
…
SWOD:
A1) Strict barbell press 2/2/2/2/2
A2) Racked position mobility drill, 1 min each arm x 3 sets
[yt]http://www.youtube.com/watch?v=ja4tGNeJZeQ[/yt]
B1) Max pull ups (kipping, butterfly, or strict) in 30 seconds x 5 sets (Rest 30 seconds between sets)…
WOD
OTMEM for 5 min
10 KB Swings (53#/35#)
10 SDHP
Max. Air squats
-Your score = the number of air squats you finish-
Rest 3 min
50 Burpees
-for time-
…
WOD:
800m run
20 toes to bar
600m run
20 sit ups
400m run
20 toes to bar
200m run
20 sit ups
-for time-
Optional Finisher
200m Farmers Walk (you pick the load)
-2 rounds-
Rest as …
SWOD
A1) Ring Rows 10/10/10/10/10
A2) Max Burpees in 30 seconds x 4 sets
A3) Thoracic spine mobility drill a.k.a. Keg Drill, 1 min x 3 sets
Keg Drill: start watching about 3:00 into it
[yt]http://www.youtube.com/watch?v=HgEgIGE2ZI8[/yt]
WOD:
-AMRAP …
HERO WOD
“Jack”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised …
SWOD:
A1) Strict barbell press 4/4/4/4/4
B1) Strict pull ups, max reps x 4 sets
B2) Hollow rock, 30-40 sec x 4 sets
[yt]http://www.youtube.com/watch?v=WxMtbEQFpnw&feature=results_main&playnext=1&list=PL13C71392F5CC8E08[/yt]
…