Tag : boxjumps

Tuesday’s WOD – 03.01.16

STRENGTH

Snatch, 1×3 AHAP

WOD

Tabata – :20 seconds on, :10 seconds off
4 Rounds for Reps
Plank hold on hands (20 seconds = 20 reps)
1 minute Rest
Wallballs, 20/14
1 minute Rest
Box jumps, 24/20
1 minute Rest
Row (for Calories)
* Stay on one movement until all 8 rounds have been completed for that movement.
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Thursday’s WOD – 12.31.15

WOD – New Years Eve

For time…
31 air squats
28 dips
31 kettlebell swings @ 53/35 lbs
30 tuck jumps
31 shoot throughs
30 single-arm kettlebell S2OH @ 53/35 lbs
31 pull-ups
31 box jumps
30 knee-to-elbows
31 slam balls @ 20/12 lbs
30 alt kettlebell power snatches @ 53/35 lbs
31 burpees
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Thursday’s WOD – 12.24.15

WOD

“12 Days of Christmas 2”

For Time

1 Man Maker (50/35)
2 HRPU
3 Power Cleans (95/65)
4 Box Jumps (24/20)
5 Pullups
6 Thrusters (95/65)
7 KBS (53/35)
8 Alternating DB/KB Snatch (50/35)
9 T2B
10 Front Rack Lunges (95/65)
11 Lateral burpees over bar
12 Shoulder to Overhead (95/65)

Follow rep scheme like the song…
1 Man Maker
2 HRPU + 1 MM
3 Power Snatches + 2 HSPU + 1 MM
4 Box Jumps + 3 Power Snatches + 2 HSPU + 1MM
…etc.

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