Fri. Dec. 26-2014 WOD

STRETCH Pec Opener WARM-UP Burgener -then- 10 Air Squats 5 Box Jumps 5 Pull-Ups 10 Arm Haulers STRENGTH 5×3 Snatch 1 Pocket 1 Launch 1 Floor WOD 21-15-9 14min Cap Wall Ball (20/14) Pull-Up Thruster (95/65) Box Jump (24/20) KBS...

Wed. Dec. 24-2014 WOD

STRETCH Roll Piriformis WARM-UP 10 Banded Squats 10 Cleans Spiderman Stretch 5 Superman/Hollow Rock 10 Wall Touch STRENGTH 7×1 High Hang    1 Hang    1 Floor (Squat Clean (55-65%) *Pause at bottom 3 sec*) WOD 12min CAP “Black & Blue” 5 RFT 10...

Tues. Dec. 23-2014 WOD

WARM-UP Burgener 10 OHS 10 Arm Circles 5 Kip Swings 10 Push Press STRENGTH EMOM x 6min 2 Squat Snatch (50-65) WOD For Time 18min Cap 50-40-30-20-10 Wall Ball (20/14) 25-20-15-10-5...

Mon. Dec. 22-2014 WOD

WARM-UP 10 Med Ball Cleans 10 Hang Cleans 10 Deadlifts 5 Cal Row STRENGTH Work up to a heavy Hang Clean WOD “Strongman WOD” 15min AMRAP Tire Flip 1 (heavy) Sit-Ups 10 Stones 2 (175/115) Cal Row 10 Hang Clean 3 (body weight) D.U....

Sat. Dec. 20-2014 WOD

WARM-UP Burgener -then- 5 Pull-Ups 5 Dips 10 Air Squats Sprint- Down & Back PARTNER WOD “Ogar Strong” AMRAP 14min 3 TnG Snatch (135/95) 1 MU 12 Wall Balls (20/14) * Each person must complete all reps....