29 December 2014 | 619

29 December 2014


 

New Year’s Eve 9am 2014 Team WOD

New Year’s Day 12 Noon 2015 Recovery WOD

Monday

Supplemental Power

6 x 1 Hang Snatch

6 x 1 Hang Clean

Power/Strength

7 x 2 Cleans + 2 Front Squats

Every 2 Minutes

Workout of The Day

6 Minute AMRAP

3 Overhead Squats 135/95 115/85 95/65

3 Pull Ups

Add 3 Reps Every Round

2 Minute Rest and take 20/10 Pounds off The Bar

5 Minute AMRAP

3 Overhead Squats

3 Pull Ups

Add 3 Reps Every Round

Supplemental Endurance

3 Rounds

1000 Meter Row

400 Meter Run

 

Tuesday

Supplemental Strength

5 x 5 Bench Press

3 x 8 Seated Dumbell Press

3 x 8 Incline Bench Press

Workout of The Day “The Seven”

7 Rounds

7 Handstand Push Ups

7  Thrusters 135/95

7 Knees to elbows

7 Deadlifts 245/165

7 Burpees

7 Kettlebell Swings 2.0/1.5

7 Pull-ups

Supplemental Endurance

15 Minutes Stairmaster

Wednesday

Team WOD 9am

 

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