cross151

Monday Dec 9

SWOD
Snatch 5×2 @90-95%
Then EMOM 5
2 Snatch balance (AHAP)

WOD
Chipper
50 KBS (53/35)
1 mile Run or Row*
(*depending on weather)
50 Box jumps (30/24)


12/08/2013

12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
12/05/2013

12.6.13 WOD

Friday Dec 6 SWOD Animal Farm -100 ft bear crawl -100 ft crab walk -100 ft Handstand walk (3×30 s wall holds) WOD “McGhee” AMRAP 30 […]
12/04/2013

12.5.13 WOD

Thursday Dec 5 SWOD Strict Press 3×3 @85-90% Then Jerk 3×2 @ 90% CJ Max WOD 10-9-8—3-2-1 Front Squat (155/115)(135/95)(95/65) Strict Pullups (scale to bands if […]
12/03/2013

12.4.13 WOD

Wednesday Dec 4 SWOD Death by Wall Ball x3, 10 min cap WOD 10 minute Row (cal) 10 minute Double Under (reps) Rest 3 minutes ..then… […]