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Thursday 31 December 2015

12/30/2015

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In teams of 4 complete:
200 Double Unders
200 Thrusters (20/15)
200 Wall Ball (20#/14#)
200 Pull ups
200 Box Jumps (20 inch)
200 Hand Release Push ups
200 Hang Power Cleans (20/15)
200 Kettlebell Swings (24/16)
200 meter Burpee Broad Jump
200 Hang Power Snatch (20/15)
15 Squad Push ups
​1 Group Hug to bring in 2016
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Wednesday 30 December 2015

12/29/2015

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A. 10 MIN EMOM
Back Squat, 3 reps @80%

B. WOD: 
Run 400 m
Then 4 rounds:
20 Overhead walking lunges (20/10)
20 V-ups
Then Run 400 m
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Tuesday 29 December 2015

12/28/2015

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A. Every minute, on the minute, for 12 minutes:
Minute 1 – 5-8 Strict Pull-ups
Minute 2 – 30 Double-Unders
Minute 3 – 10 Toes to Bar
Minute 4 – 4-6 Roll to Candlestick

B. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (20/14 lbs)
*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 20/14 lb ball, either alter the reps down (15 or 12 unbroken) or use a lighter ball to complete 20 unbroken reps.
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Monday 28 December 2015

12/27/2015

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A: Front Squat
​10 EMOM 3 reps @75 %

B: 7 Rounds of :
40s on / 20s off at each station:
Station 1 – Row for Calories  (Weilimdorf)
Station 1 - Ring Rows (Mitte)
Station 2 – Burpees
Station 3 – Kettlebell Swings (24/16)
Score is lowest reps performed during that station. Add all three stations together for score.

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Sunday 27 december 2015

12/27/2015

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​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!
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Saturday 26 december 2015

12/25/2015

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Written by Matthias Falk "HELLBOY" - In teams of 2

Minute 0-8:
Row 1500 Meter 
Remaining time: AMRAP Snatch @ 60/40

Minute 9-16:
Row 1500 Meter
Remaining time: AMRAP C&J @ 60/40

Minute 17-24:
Row 1500 Meter
Remaining time: AMRAP Thrusters @ 60/40
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Friday 25 December 2015

12/24/2015

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Strength: (20 min)
Back Squat 
 3x5 @80 %, 1x2 @90%, 2x1 @95%+ 

WOD: 
– For Total Time, Inc. Rest –
 – 4 Rounds –
7 Deadlifts
7 Shoulder to Overhead
7 Burpee Box Jumps
 Rest 30 seconds, then
– 2 Rounds –
25 Wallballs
25 V-Ups

L1: 20/15, 20″ Step Ups, Light Wallball, Situp
L2: 40/25, 24/20″ Step Ups, Light Wallball
L3: 60/40 kg,, 24/20″
L4: 80/52 kg., 30/24″
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Thursday 24 December 2015

12/23/2015

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A.  Strength: (10 min)
 Strict Press – 85%
 50%/6 60%/4 70%/3 80%/2 85%/3x1]

*Exactly 1 minute rest in between sets

WOD: (25 min)
“Mary”
 – 20 Minute AMRAP –
5 HSPU
 10 Alt Leg Pistols
 15 Pullups

L1: 15 Minutes – Pushups, Air Lunges, Ring Rows
L2: Box HSPU, Light Goblet Squats, Band Asst Pullups / Ring Rows (alt each round)
L3: As Written
L4: Strict HSPU, CTB Pullups
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Wednesday 23 December 2015

12/22/2015

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A. Strength: 
Bent Over Rows – 5 x 5 (medium weight)
Romanian Deadlifts – 100% (of Front Squat)
70%/6 80%/4 90%/4 100%/3×2

B. WOD: (30 min)
– For Time –
Cash-in: 800M Run
– 4 Rounds –
15 Box Jump Overs
10 Deadlifts
Rest 1 Minute
Cash-out: 200M Run

L1: 20″ Step Overs, Light Barbell
L2: 20/16″ or Step Overs, 60/45 kg
L3: 24/20″, 100/65 kg
L4: 30/24″, 140/90 kg
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Tuesday  22  December 2015

12/21/2015

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A.1.  Bulgarian Split Squats:                  
- 3 x 8 reps each leg dumbells in each hand or with a barbell on your back.                            
 A.2.  8 Ring Push ups 

WOD: (20 min)
– 5 Rounds for Time –
5 Power Cleans
 10 Ring Dips
 10 One Arm DB Shoulder to Overhead (5 each arm)
 [17 Minute Cap]

L1: Light Barbell, Box Dips, Light DB
L2: 95/55#, Band Asst Dips, Light DB
L3: 135/88#, 50/30#
L4: 185/120#, Sub 5/3 Ring MUs, AHAP  
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