WODS: December 2013

CALENDAR VIEW
Tuesday, December 31 2013
So Long 2013
So Long 2013 21-15-9
Deadlift (225/155)
Wall Ball (20/14)
21-15-9
Back Squat (185/125)
Box Jump (24/20)
21-15-9
Push Jerk (135/95)
Toes 2 Bar
*NO CAP*
Monday, December 30 2013
Tauriel
Tauriel 10 MIN EMOM:
3 x Overhead Squat
then
10 MIN AMRAP
5-10-15-20-25-30-35...
Burpee
Double Under
KB Swing (24/16kg)
Friday, December 27 2013
Bombur
Bombur 15 MIN AMRAP:
6 x Clean & Jerk (135/95)
9 x Bar Over Burpee
30 x Double Under
Tuesday, December 24 2013
Brooke Kocher's B-Day WOD
Brooke Kocher's B-Day WOD 10 MIN EMOM:
3 x HSPU   [Strict/Deficit]
30 x Double Under
then:
5 Rounds:
10 x Pull Up   [C2B]
14 x Burpee
10 x Front Squat (115/75)   [HVY]
*15 MIN CAP*
Monday, December 23 2013
Wes Cannon's B-Day WOD
Wes Cannon's B-Day WOD
10 MIN EMOM:
1 x Squat Clean
6 x Burpee
then
"The 300-ish Workout"
25 x Pull Up
50 x Deadlift (135/95)
50 x Push Up
50 x Box Jump (24/20)
50 x Toes 2 Bar
50 x Power Clean (95/65)
25 x Pull Up
*20 MIN CAP*
Friday, December 20 2013
This Week's Greatest Hits
This Week's Greatest Hits 50 x Double Under   [100x]
25 x Deadlift (225/155)   [HVY]
25 x Toes 2 Bar
25 x KB Swing (24/16kg)   [32/24]
25 x Box Jump (24/20)   [30/24]
25 x Power Clean (135/95)   [155/105]
50 x Double Under   [100x]
25 x Power Clean (135/95)   [155/105]
25 x Box Jump (24/20)   [30/24]
25 x KB Swing (24/16kg)   [32/24]
25 x Toes 2 Bar
25 x Deadlift (225/155)   [HVY]
50 x Double Under   [100x]
*25 MIN CAP*
Thursday, December 19 2013
Burgundy
Burgundy
20 x Burpee
20 x Pull Up [C2B]
20 x Wall Ball (20/14)
15 x Burpee
15 x Pull Up [C2B]
15 x Wall Ball (20/14)
10 x Burpee
10 x Pull Up [C2B]
10 x Wall Ball (20/14)
5 x Burpee
5 x Pull Up [C2B]
5 x Wall Ball (20/14)
*20 MIN CAP*
Wednesday, December 18 2013
Human-Powered Helicopter
Human-Powered Helicopter 18 DEC WOD:
10 MIN EMOM:
3 x Ring Dip   [Weighted]
then
12 MIN AMRAP:
4 x Squat Clean Thruster (135/95)   [155/105]
12 x Box Jump (24/20)   [30/24]
36 x Double Under
Tuesday, December 17 2013
Diane
Diane 10 MIN E30SEC
3 x Hand Stand Push Up (Banded/KB Press for Scaling)
then
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Monday, December 16 2013
#SurvivorFinale
10 MIN E30 SEC:
1 x Hang Power Snatch
then
5 Rounds:
15 x KB Swing (24/16kg)
12 x HR Push Up
9 x Toes 2 Bar
*12 MIN CAP*
Friday, December 13 2013
The Desolation of Smaug
The Desolation of Smaug 30 x Air Squat   [Back Squat 135/95]
5 x Snatch (135/95)   [HVY Squat Snatch]
30 x HR Push Up   [Ring Dip]
5 x Snatch
30 x Box Jump (24/20)   [30/24]
5 x Snatch
30 x Toes 2 Bar
5 x Snatch
30 x Wall Ball (20/14)
5  Snatch
30 x Pull Up   [C2B]
5 x Snatch
*20 MIN CAP*
Thursday, December 12 2013
Uncle Eddie
Uncle Eddie 10 MIN EMOM:
3 x Strict Toes 2 Bar
1 x Shuttle Sprint
then
10 Rounds:
3 x Power Clean (155/105)   [>185/125]
30 x Double Under
*12 MIN CAP*
Wednesday, December 11 2013
Cotton Headed Ninny Muggins
Cotton Headed Ninny Muggins 10 MIN E30 SEC:
1 x Hang Clean & Split Jerk
then
1-2-3-4-5-6-7-8-9-10
Overhead Squat (75/55)   [>95/65]
Bar Over Burpee
*15 MIN CAP*
Tuesday, December 10 2013
Katie G's B-Day WOD
Katie G's B-Day WOD
10 MIN EMOM:
[ ] x HR Push Up/HSPU/HS Walk
then
15 MIN AMRAP:
25 x Deadlift (155/105) [>225/155]
40ft. Bear Crawl [HS Walk]
25 x Box Jump (24/20) [30/24]
40ft. Bear Crawl [HS Walk]
Monday, December 9 2013
Fran
Fran 10 MIN EMOM:
6 x Box Jump
10 x Wall Ball
*Go Unbroken & Fast!*
then
"Fran"
21-15-9
Thruster (95/65)
Pull Up
Friday, December 6 2013
Ice-pocalypse
Ice-pocalypse 20 MIN AMRAP:
15 x Push Press (75/55)   [115/75]
30 x Double Under
15 x Wall Ball (20/14)
Thursday, December 5 2013
Draw Rocks
Draw Rocks
10 MIN E30SEC
1 x Hang Power Clean
then
10 MIN AMRAP:
10 x KB Clean (24/16kg) *5 x Each Arm* [2 x KB]
10 x Goblet Squat (24/16kg) [KB Pistol]
10 x Burpee Box Jump (24/20) [30/24]
Wednesday, December 4 2013
Dracarys!
Dracarys! 7 MIN EMOM:
[ ] x Wall Ball
[ ] x Hand Release Push Up   [HSPU]
*Go for unbroken sets*
*Try to limit rest to 15-20 seconds*
then:
21-15-9:
Deadlift (225/155)   [275/185   315/205]
Ring Dip   [MU]
Tuesday, December 3 2013
Octocopters
Octocopters 10 MIN E30SEC:
1 x Power Snatch
then
2 Rounds:
30 x KB Swing (24/16kg)   [32/24]
30 x Burpee
30 x Box Jump (24/20)   [30/24]
30 x Pull Up   [C2B]
*20 MIN CAP*

Monday, December 2 2013
One-Eye-Bry
One-Eye-Bry 10 MIN EMOM:
[ ] x Burpee Box Jump
[ ] x Double Under
then:
8 Rounds:
8 x Thruster (95/65)
8 x Toes 2 Bar
*Rest 30 Seconds Between Rounds*

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