WOD 12.31.12

Well, here we are. The last WOD of 2012! I give you, "The Final Countdown!"

STRENGTH:

10 minutes to establish a 1RM Deadlift

"The Final Countdown"
CONDITIONING:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Overhead squat, 95/65#
Box jumps, 24/20"

CASH-OUT:

2 rounds:

1 minute ME sit-ups
-rest 1:00

Post max deadlift, time, and sit-ups for each round to comments.

Happy New Year!!!

WOD 12.27.12

Since we didn't have an actual class on Christmas Eve (just a little home WOD), I thought today would be the perfect day to celebrate and get everyone primed for the new year! By the way, there will be a  special New Year's WOD on 12.31.12. Hope to see everyone then!!!

I give you, 12 Days of 2012!!! It's almost like the song.


For time:

1 DB Clean and Jerk, 60/30#
2 Pistols, alternating
3 Box Jumps, 24/20"
4 Pull-ups (CTB, if you got 'em!)
5 Burpees
6 DB Push Presses, 60/30#
7 Jumping Squats
8 KTE (TTB, if you can)
9 KB SDHP, 24/16kg
10 Push-ups
11 KBS, 24/16kg
12 DB Thrusters, 60/30#

*After completing the first movement, go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 DB Clean & Jerk, then 1 DB Clean & Jerk + 2 Alternating Pistols, then 1 DB Clean & Jerk + 2 Alternating Pistols + 3 Box Jumps, etc. The WOD is complete when the 12 DB Thrusters are completed.

Post time to comments.

WOD 12.26.12

SKILLS/STRENGTH:

1A) GHD Sit-ups: 3 x 15-rest 45 seconds
1B) KB Turkish Get-ups: 3 x 10 (5L/5R)-heavy, rest 45 seconds


CONDITIONING:

21-15-9:

SDHP, 45# bar
Pull-ups
Squats

Post TGU load from SKILLS/STRENGTH and time from CONDITIONING to comments.

WOD 12.24.12

X Four Three wants to wish everyone a safe and happy holiday! Remember to make wise food choices!!! Since there is no class today or tomorrow, I programmed a little home WOD for everyone!!!


"Death by Burpees"

With a continuous running clock:

1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute
etc

Continue this pattern until you can no longer complete the required number of Burpees for that minute.

Post number of minutes/reps to comments.

WOD 12.21.12

3 rounds for time:

20 KB snatches, 24/16kg
15 TTB
10 Wall balls, 20/14#

*reps for the KB snatch may be apportioned in any matter, as long as equal reps are performed on both arms.

Post time to comments.

WOD 12.20.12

STRENGTH:

Push Press: 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90% - rest 60-90 seconds.

CONDITIONING:

7 minute AMRAP:

25 Up/Downs
15 Goblet squats, 24/16kg
10 DB push presses, 50/30#

Post loads and rounds/reps to comments.

WOD 12.19.12

SKILL:

10 minutes of light-moderate Snatch skill work.

5 minutes of strict/kipping pull-up practice.

CONDITIONING:
From 4.4.12

2 rounds for time:

50 Squats
40 KBS, 24/16kg
30 Sit-ups
20 Lateral bar jumps
10 Deadlifts, 185/115#

*For the lateral bar jumps, use the loaded bar that you will use for the deadlifts. Stand facing parallel to the bar and jump with both feet laterally over the bar and land with both feet at the same time. One jump equals one rep.

Post time to comments.