WOD| December 18, 2012

SKILL:

2000m Row for time (if you didn't make it yesterday)

Clusters (if you already rowed benchmark)

5x5x3x3x1x1x1

 

WOD:

4 RFT

10 TTB or 15 KTE

8 Back Squat (135/95)

4 Squat Cleans (135/95)

2 Clusters (135/95)

 



WOD| December 17, 2012

SKILL/DRILL:

Row 2000m for time

 

WOD:

15 min AMRAP

 

10 Box Jumps (24/20)

10 Box Dips

10 ABmat Situps

 

* CFO Winter Gear * 

 

 

TEAM WOD| December 15, 2012

SKILL/DRILL:

Junkyard Dog

 

WOD:

5 person teams

 

3 min AMRAP per station

(rest 2 min and switch stations until all athletes complete all stations/

score is combined total per exercise)

 

Row for Calories

Leg Lifts

Air Squats

Situps

Wall Balls

 

 

 



WOD| December 15, 2012

SKILL:

Double Unders

Max DU in 5 minutes

 

WOD:

40 Butterfly Situps

20 Ring Dips

40 Supermans on ABmat

20 Box Jumps (24/20)

40 KTE

20 Burpees

 

 

WOD| December 14, 2012

DRESS FOR SOME RUNNING!

 

SKILL:

Zercher Squat

2x2x2x2x2x2

 

WOD:

5 RFT

200m Run

10 KBS (53/35)

10 Wall Balls (20/14)

10 Pushups

Post WOD:
125 Abs
Choose from TTB/Leg Lifts, GHD, Russian Twister (53/35)

 

 



WOD| December 13, 2012

SKILL:

Warm-Up Power Cleans and Front Squats

 

WOD:

Strength

 Power Cleans (135/95)

Ring Rows

5 sets x 5 reps

(alternate exercises - 5 PC + 5 RR = 1 set)

 

Front Squats (135/95)

Ring Rows

5 sets x 5 reps



(alternate exercises - 5 FS + 5 RR = 1 set)

 

** Scale up or down as needed on weights to challenge yourself **

 

Conditioning (YOU PICK)

8 min 45 sec ON/15 sec OFF

Row for total meters

OR

Burpees for total

 

 

 

WOD| December 12, 2012

SKILL:

Back Squats

6 sets x 5 reps

Approx 60% of your 1RM

*Clean the weight and transfer to back position if possible*

 

WOD:

2 person teams

 

4 min AMRAP

Row for Calories

Partner Hold Deadlift (135/95)

Score=Total Calories

~Rest 2 min~

 

5 min AMRAP

Strict Press (45/35)

Partner Hold OHS w/ PVC

Score=Total Press

~Rest 2 min~

 

6 min AMRAP

Weighted Situps (35/25)

Partner Hold Plank

Score=Total Situps