December 2013

Day 5 WOD 131220 warm-up – Coach’s Choice 10:00 core work – Coach’s Choice 7 rounds for time of:10 push-ups10 sdhp10 ohs L1 – hrpu, 75/45Rx’d – ring push-ups, 95/65

Day 5 WOD 131220 **SnowBrawl on 12/28 (1 week from tomorrow!) – arrive at 9am, WODs start at or around 9:45am… thermals are $25 each!… make sure your teams are good to go!***   Happy Birthday Colleen!!!

Day 4WOD 131219 warm-up – Coach’s Choice 3 rounds for time of:30 wall ball21 kb swings – 24kg/16kg12 pull-ups

Day 4WOD 131219        Congrats Court & Shawn!!!

Day 3WOD 131218 warm-up – Coach’s Choice 5 rounds of:1:00 – max effort row1:00 – rest -rest 5:00- For time:100 hrbbj – 24”/20”-athlete’s choice, every 5 minutes, starting at minute 0:00-Choice #1 – 5 front squats – 115/75Choice #2 – 5 stone squats – 116/73Choice #3 – 10 goblet squats – 32kg/24kg

Day 3WOD 131218  

Day 2WOD 131217 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 12 calorie rowon the odds – 9 burpees (no hand release) @ 10:00…AMRAP in 5:00 of:deadliftsL1- 135/95L2 – 185/125Rx’d – 225/155SK – 275/185 @ 15:00…EMOM for 10:00 of:on the evens – 9 burpeeson the odds – 12 calorie row

Day 2WOD 131217  

Day 1WOD 131216 warm-up – Coach’s Choice 10:00 to build a 3 rep snatch, touch and go, to be used in a 5:00 EMOM AMRAP in 4:00 of:3 pull-ups6 hrpu9 squats-rest 1:00- EMOM for 5:00 of:3 snatches, touch and go AMRAP in 4:00 of:4 pull-ups8 hrpu12 squats-rest 1:00- EMOM for 5:00 of:3 snatches, touch and

Day 1WOD 131216