10 sets:
500m Row + :30 FLR
On Christmas: ~3 mile run
Thursday, December 24, 2015
Wednesday, December 23, 2015
WOD 151223
12 Days of Christmas WOD
1 OHS
2 PS
3 SDHP
4 PP
5 SC
6 KBS
7 Bur
8 BJ
9 T2B
10 Pullups
11 HRPU
12 Gob Walk Lunge
1 OHS
2 PS
3 SDHP
4 PP
5 SC
6 KBS
7 Bur
8 BJ
9 T2B
10 Pullups
11 HRPU
12 Gob Walk Lunge
Tuesday, December 22, 2015
WOD 151222
AM
A1. 10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2. 8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00
PM
30 Bear Complex for Time @ 135#
7:24 (Held onto :15 whole time)
A1. 10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2. 8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00
PM
30 Bear Complex for Time @ 135#
7:24 (Held onto :15 whole time)
Monday, December 21, 2015
WOD 151221
A. 2 Squat Cleans every 90 seconds:
5 sets @ 185#
B. 2 Snatches every 90 seconds:
5 sets @ 115#
C. 2 push Jerks every 90 seconds:
5 sets @ 145#
D. Test 30 Muscle Ups for Time:
7:37 (Held onto 3's for first 5 sets. Then singles from there on out. Had no dip left)
5 sets @ 185#
B. 2 Snatches every 90 seconds:
5 sets @ 115#
C. 2 push Jerks every 90 seconds:
5 sets @ 145#
D. Test 30 Muscle Ups for Time:
7:37 (Held onto 3's for first 5 sets. Then singles from there on out. Had no dip left)
Saturday, December 19, 2015
Competition 151219
Competition with Colin at CrossFit Sparta.
A. Speed snatch ladder in :25 (75/95/115/135/155/175)
B. 1:30/1:30: 150m Row + Max Burpees 21/23/23
A. Speed snatch ladder in :25 (75/95/115/135/155/175)
B. 1:30/1:30: 150m Row + Max Burpees 21/23/23
Tuesday, December 15, 2015
WOD 151215
I've been fighting off a back injury for the past few days, so I haven't been able to get everything in.
Ana-Ala Repeats
A1. 10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2. 8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00
A2. 8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00
Friday, December 11, 2015
Wednesday, December 9, 2015
WOD 151209
A) A1. AMRAP (-1) Push Press @ 80% 1RM, Rest 2-3min Then A2
A2. 4 Front Squats @ 33X1 Tempo (Start @ 185), Rest 2-3min Then A3
A3. AMRAP (-1) Weighted Ctb Pull-Ups (Choice), Rest 2-3min Then A4
A4. 8 Back Rack Walking Lunges (Continue Along With Your Progressions Here)
Rest 3-5min Then Back To A1, X 3-4
A2. 4 Front Squats @ 33X1 Tempo (Start @ 185), Rest 2-3min Then A3
A3. AMRAP (-1) Weighted Ctb Pull-Ups (Choice), Rest 2-3min Then A4
A4. 8 Back Rack Walking Lunges (Continue Along With Your Progressions Here)
Rest 3-5min Then Back To A1, X 3-4
A. 165# 6/6/6
B. 185# whole time
C. 10# vest 12 reps/15/12
D. 185#
Tuesday, December 8, 2015
WOD 151208
Ana-Ala Repeats
Comp Prep
A. 4x10 Unbroken Wall Balls
-Rest :30 w/ overhead log hold. Rest 1:00 after set 4 then B
0:00 - 4:00
B. 4x10 Unbroken HSCl (115#)
-Rest :30 w/ overhead log hold. Rest 1:00 after set 4 then C
5:00 - 11:00
C. 4x10 Unbroken DL (155#)
-Rest :30 w/ overhead log hold. Rest 1:00 after set 4 then D
12:00 - 16:20
D. 4x10 Unbroken BJSD (24")
-Rest :30 w/ overhead log hold.
17:20 - 21:30
A1. 10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2. 8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00Comp Prep
A. 4x10 Unbroken Wall Balls
-Rest :30 w/ overhead log hold. Rest 1:00 after set 4 then B
0:00 - 4:00
B. 4x10 Unbroken HSCl (115#)
-Rest :30 w/ overhead log hold. Rest 1:00 after set 4 then C
5:00 - 11:00
C. 4x10 Unbroken DL (155#)
-Rest :30 w/ overhead log hold. Rest 1:00 after set 4 then D
12:00 - 16:20
D. 4x10 Unbroken BJSD (24")
-Rest :30 w/ overhead log hold.
17:20 - 21:30
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