12/31/12

WOD “Stevie” 12 movements, 31 UNBROKEN reps of each: Kettlebell swings, 70/35 Wall balls, 20/14 Overhead squats, 95/65 Burpees Lunges Push jerks, 95/65 K2E Box jumps, 24/20 Hang cleans, 95/65 Sit ups Double unders Deadlifts, 185/125 *you can hold a movement and rest to be considered unbroken. if something starts on the ground it can’t touch the ground again: ex. …

12/29/12

MOD Hoover ball WOD 100 double unders 90 supermans 80 squats 70 sit ups 60 lunges 50 push ups 40 box jumps 30 wall balls 20 burpees 10 pull ups *one partner works at a time, combine reps for total **after each movement, both partners run 1 lap together WOD 12 minute AMRAP 7 snatches 7 box jumps 7 burpees

12/28/12

MOD Snatch balance WOD AMRAP 20 minutes Run 400m 25 squats Run 400m 25 deadlifts Run 400m 25 sdhp Run 400m 25 push press Run 400m 25 double unders

12/27/12

GMOD Around-the-worlds Ice cream makers MOD Front squat WOD 5 rounds -20 cleans -20 box jumps

12/26/12

WOD “12 Days of Christmas”

12/24/12

WOD “Victoria”

12/21/12

GMOD Double unders MOD Death by squat cleans WOD 5 Rounds AMRAP front squats, BW AMRAP strict press, 0.75BW Rest 2 minutes

12/20/12

GMOD Handstand push ups MOD Squat cleans WOD 30-20-10 Thrusters T2B

12/19/12

GMOD Ring push ups Ring dips Ring pull ups MOD Box jump L-sit WOD 21-15-9 Burpee box jumps C2B pull ups Plate lifts, ground-to-overhead

12/18/12

GMOD Weighted chin ups MOD Snatch balance Hang squat snatch WOD 11 minute AMRAP 5 power cleans Overhead walk 5 overhead squats Walking lunges