WOD’s for 12/26/16-12/31/16

12/26/16

Strength/Skill

Row
1:30 easy, 0:30 hard until you reach 1,000m

WOD

“Annie”
5 RFT: 50-40-30-20-10
Double Unders & Situps

 

12/27/16

Strength/Skill

BB Bulgarian Split Squat
-1×10 w/empty bar; 3×6 @(95/65)
BB Hip Thrust
-1×15 w/empty bar; 3×10 @(95/65)

WOD

-3 RFT
-6 HSPU
-12 Pistols 6 each side
-6 C2B
-6 Squat cleans RX- (185/135) Scaled- (155/105)

 

12/28/16

Strength/Skill

-10 min to work double unders and triple unders.

WOD

20 min. AMRAP
-2 15yd suitcase carries RX- (70/55) Scaled- (55/35)
-4 Squat snatches (80% of 1RM snatch)

 

12/29/16

Strength/Skill

EMOM 15
-min 1-5: 3 Power Clean & Jerks @70%
-min 6-10: 2 Power Clean & Jerks @80%
-min 11-15: 1 Power Clean & Jerk @90%

WOD

For Time
-21 cal row
-45 wall balls (20 /14)
-15 cal row
-45 KB swings (55/35)
-9 cal row
-45 push-ups

 

12/30/16

Strength/Skill

60:30 Work:Rest Ratio
-Front Planks
-GHD Sit-ups
-Side Plank w/ Hip Thrust (30 sec each side)
-Flutter Kicks
-6in Leg Raise

WOD

6 RFT:
-10 OHS (50% of 1RM OHS)
-10 ring dips
-10 alternating lunge jumps

 

12/31/16

“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-29 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Air squats [April]
-31 Push press’s (95/65) lb [May]
-30 Pull-ups [June]
-31 Cleans (95/65) lb [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

366 reps, 1 for every day in 2016

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