WOD 2013

WOD – 131230

General Warm-up 100 Double Unders/500m Row Crossover Symmetry Group Warm-up Strength 1a. 3 X 5 Back Squat 1b. 3 X ME Strict Pullup WOD EMOM

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WOD – 131228

General Warm-up 400m Run/500m Row Group Warm-up WOD For time: 100 Double Unders then, 5 Rounds of: 10 Deadlift (155/105) 10 Front Squat (155/105) 10

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WOD – 131226

General Warm-up 400m Run/500m Row Group Warm-up Strength 5 X 1 Bear Complex Note: Complete only 1 cycle each set.  Add weight each set up

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WOD – 131223

General Warm-up 100 Double Unders/500m Row Iron Scap Group Warmup Strength 5 X 2 Power Clean WOD 4 Rounds for time of: 30 Double Unders

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WOD – 131219

General Warm-up 400m Run/500m Row Crossover Symmetry Group Warm-up Strength 5 X 1 Snatch Balance + 2 Overhead Squats WOD 12 min AMRAP of: 50

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WOD – 131218

General Warm-up 400m Run/500m Row Iron Scap Group Warm-up Strength 7 X 1 Thruster WOD  As many reps as possible of: 1 min Pushups 2

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WOD – 131217

General Warm-up 400m Run/500m Row Crossover Symmetry Group Warm-up Strength 3 X 5 Snatch Grip Deadlift WOD  For time: 800m Run 50 Pistols (Alternating) 30

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WOD – 131216

General Warm-up 400m Run/500m Row Iron Scap Group Warm-up Strength 3 X 10 Back Squat WOD 5 Rounds for time of: 10 Overhead Squat (135/95)

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WOD – 131212

General Warm-up 400m Run/500m Row Iron Scap Group Warm-up Strength “Grace” For time: 30 Clean and Jerk (135/95) WOD 3 Rounds for time of: 400m

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WOD – 131211

General Warm-up 400m Run/500m Row Crossover Symmetry Group Warm-up Strength 5 X 3 Overhead Squat Note: Try to increase weight each set, perform 5 total

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WOD – 131210

General Warm-up 500m Row/100 Double Unders Iron Scap Group Warm-up  Strength EMOM for 10 min: 2 Power Clean @ 75% of 1RM Clean WOD  5

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WOD – 131209

General Warm-up 100 Double Unders/500m Row Crossover Symmetry Group Warm-up Strength 5 X 1 Snatch @ 90% of 1RM – rest 2 min between attempts

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WOD – 131207

General Warm-up 400m Run/500m Row Group Warm-up WOD 15 min AMRAP of: 20 Pullups 50 Squats Endurance Run or Row 10M TT Guacamole Deviled Eggs

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General Warm-up 100 Double Unders w/ 5 Burpee penalty every time you stop or miss. “Pick Your Own Poison” You may pick a WOD that

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WOD – 131205

General Warm-up 400m Run/500m Row Crossover Symmetry Group Warm-up Strength 3 X 5 Back Squat WOD For time: 12 Bodyweight Bench Press 3 Rope Climb

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WOD – 131203

General Warm-up 400m Run/500m Row Crossover Symmetry Group Warm-up Strength 15 min to establish a 1RM Snatch WOD For time: 50 Thrusters (95/65) 500m Row

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WOD – 131202

General Warm-up 400m Run/500m Row Iron Scap Group Warm-up Strength 15 min to establish a 1RM Clean Note: Perform a Squat Clean if possible.  This

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WOD – 131130

General Warm-up: 400m Run/500m Row Group Warm-up Partner WOD: 3 Rounds for time of: 30 Wall Balls over Bar 30 Box Jumps alternating 30 Burpees

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WOD – 131129

General Warm-up: 100 Double Unders w/ 5 Burpee penalty every time you stop or miss. WOD: For time: 800m Run 50 Pushups 50 Pullups 400m

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WOD – 131127

General Warm-up: 400m Run/500m Row Crossover Symmetry Group Warm-up:  Strength 7 X 1 Snatch Balance WOD:  5 min AMRAP of: Burpees rest 1 min 5

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WOD – 131126

General Warm-up: 400m Run/500m Row Iron Scap Group Warm-up Strength:  5 X 2 Power Clean + Front Squat WOD:  3 Rounds for time of: 10

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WOD – 131125

General Warm-up: 400m Run/500m Row Crossover Symmetry Group Warm-up Strength: 5 X 2 Power Snatch + Overhead Squat WOD: 21-15-9 of: Deadlift (225/155) Pushups on

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WOD – 131123

General Warm-up: 400m Run/500m Row Group Warm-up WOD: 4 Rounds for time of: 20 Sandbag Step Ups 10 Ring Dips 20 Tire Hits (10 ea

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WOD – 131121

General Warm-up: 400m Run/500m Row Crossover Symmetry Group Warm-up Strength: 5 X 3 Power Jerk WOD: 5 Rounds for time of: 12 Thrusters (115/75) 12

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WOD – 131120

General Warm-up: 400m Run/500m Row Iron Scap Group Warm-up  Strength:  3 X 5 Back Squat WOD:  15 min AMRAP of: 9 Pushups 15 Situps 21

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WOD – 131119

General Warm-up: 400m Run/500m Row Crossover Symmetry Group Warm-up Strength: 7 X 1 Hang Power Snatch from above the knee WOD:  For time: 100 KB

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WOD – 131118

General Warm-up: 400m Run/500m Row Group Warm-up Iron Scap Strength: 5 X 2 Hang Power Clean from above the knee WOD: 3 Rounds for time

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WOD – 131116

General Warm-up: 400m Run/500m Row Group Warm-up WOD: Together as a group: 400m Run 50 Pushups 400m Run 75 Situps 400m Run 100 Squats 400m

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