Friday, December 19, 2014

Friday's WOD -- Open 14.2

A) OHS 
1x5 @ 1/3 max
2x5 @ 1/2 max
3x3 @ 2/3 max
B) Open 14.2
Every 3 minutes for as  long as possible complete:
0:00-3:00
2 Rounds
10 OHS (95/65)
10 C2B Pull-ups
3:00-6:00
2 Rounds
12 OHS (95/65)
12 C2B Pull-ups
6:00-9:00
2 Rounds
14 OHS (95/65)
14 C2B Pull-ups
Etc, etc following the same pattern until you fail to complete 2 rounds within the minute

Thursday, December 18, 2014

Thursday's WOD

A) Tabata Sprints
B) 6 RFT
100m Run
6 Pull-ups
8 HOG Push-ups
10 OH Sit-ups

Wednesday, December 17, 2014

Wednesday's WOD

A) EMOM 10
5 OHS (95/65) (135/95)
Power Snatches for the remainder of the minute
Score is number of snatches

Add weight (25/15) and rest 3 minutes

B) Death by Squat Clean (145/95) (185/125)

Tuesday, December 16, 2014

Tuesday's WOD -- Mike Rinke's B-Day

A) 1 Min Max Double Unders
B) Push Press 5x2
C) B-Day WOD
"Rinke"
Row 500m
12 Goblet Squats (1.5/1.0) (2.0/1.5)
16 AbMat HSPU (Plate Def 45/25)
19 KB Swings (1.5/1.0) (2.0/1.5)
77 Double Unders
37 Ring Dips

Monday, December 15, 2014

Monday's WOD - Mandy & Jim's B-Day

A) Deadlift 5x2
B) B-Day WOD 
"Mandy & Jimbo"
Buy-in: 30 Burpees
2 Rounds
12 Thrusters (95/65)
13 Pull-ups
12 SDHP (95/65)
14 Box Jumps (24/20)
Cash-out: 62 V-ups 

Friday, December 12, 2014

Friday's WOD -- Karen

A) "Karen"
For Time
150 Wallballs (20/14)
B) Banded Hammie Stretch
Hip flexor wall stretch