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2014-12-20

2014-12-20 Wod

"Markwell"



25min AMRAP
12 IGYG Hang Power Clean, 115/80#
20 Tandem Weighted Lunge, 115/80#
21 Tandem Burpees
46 IGYG AMSU
75 steps in partner carry, each
2014-12-20

2014-12-19

2014-12-19 Wod

EMOMx15
6 Ball Slams, 50/35#
7 PP, 95/65#
8 KB Swings (Hybrid), 32/24kg
RRT

If 21 reps are not completed within the minute: finish the reps, sit out next round, and start again the following round

Motivational consequence for  each missed round: 15sec bottom of the squat hold
2014-12-19

2014-12-18

2014-12-18 Wod

Strength:
Athletes Choice

Wod:
5min AMRAP
10 Toes Through Rings
30 Double Unders (75 Single Unders)
2014-12-18

2014-12-17

2014-12-17 Wod

10-9-8-7-6-5-4-3-2-1
Ring Dips
Squat Cleans, 125/85#

Finisher: Tabata
20sec: Forearm Plank
10sec: 1 Burpee then RRT
2014-12-17

2014-12-16

2014-12-16 Wod

Buy-in OR Buy-out of 800m Then
8 Rounds
8 Ring Pullups
8 DL @ 50% 1RM
8 MBCWallballs, 20/14#
8 AMSU
8 Burpees over Barbell






2014-12-16

2014-12-15

2014-12-15 Wod

Strength:
Athletes Choice

Wod:
55 Burpee Box Jumps, 20”



2014-12-15

2014-12-14

Sunday Outline: 12/15-12/21

Mon: Strength (see below) + Box Jumps
Tues: 8 Crazy nights of Hanukkah Wod
Wed: Ring Dips and Squat Cleans + Tabata Plank
Thurs: Strength + TTR, DU
Fri: EMOM, KB Swings, PP, Ball Slams + motivational consequence
Sat: Hero Wod for James Markwell of partners helping each other
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: This is a deload week and you will only need 40%, 50%, 60% of your 90%+5# for this week


Good Reads:

Yoga Tune Up Ball Uses

Share Your Pizza

Into the Mind of Russo
2014-12-14