Dec 31 2015
WOD NOTES: A little “Happy New Year” Chipper. Fitness and Performance HAPPY NEW YEARS 31 SDHP w/KB 31 Ab mat sit ups 31 Jumping Pull up 31 Push press w/KB 31 Yes, burpees 31 KNees to elbow 31 Jump on boxEs 31 Wall balls 20/14 31 You got it! KB Swings 31 Walking LungEs 31 Calorie Assault bike 31 Jump Rope DU 31 Goblet Squats w/KB Sport 7 sets 2 T&G power clean and push jerk 4 sets 5 BTN Push press + OHS ME For time: 14 minute AMRAP 50 Calorie Row 40 T2B 30 KB Swings 24kg/16kg 20 pistols 10 Deficit HSPU 6″/4″
Dec 30 2015
WOD NOTES: Team effort today. All levels Teams of 2 100 calorie row 100 calorie Assault bike 100 calorie Ski 100 calorie row
Dec 29 2015
WOD NOTES: Max reps is a test of your muscular endurance. You should be able to complete between 8-12 reps each set? Make sure to add enough assistance to complete said reps. All body weight movements should be performed as strict as possible. Fitness 5 sets Push ups x max reps + Pull ups x max reps Rest as needed Performance “Lynne” Bench press x max reps @BW + Pull ups x max reps Sport 7 sets Pause Snatch (3 sec below knee) 5 sets 1 BTN Jerk + 1 Snatch balance + 1 OHS (in jerk grip) Increasing load over Dec. 22nd For time: Open WOD 13.3 12 minute AMRAP 150 Wall balls 20/14 90 DU 30 MU
Dec 28 2015
WOD NOTES: Testing your DU efficiency under fatigue. Maintaining a tight core, narrow base of support and quick snap of the wrist will be essential for UB reps. All Levels 5 sets for reps 3 minute clock 500 m row AMRAP DU 3 minute Rest