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Friday, December 2
WOD Option A: If participating in Saturday’s 4th Annual December Throwdown then take it easy today and do the following: 5 submaximal sets (do not go 100%) with 90-120 seconds rest in between of: 20...
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Saturday, December 3 – The 4th Annual December Throwdown
Workout 1a RX and Masters In 9 minutes AMRAP: 6 Toes-to-Bar 7 Deadlifts @ 105/155 8 Lateral Over-the-Bar Burpees Scaled 6 Abmat Situps 9 Deadlifts @ 55/95 12 Lateral Over-the-Bar Burpees Movement...
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Monday, December 5
WOD Every 7 minutes for 21 minutes (3 sets) complete: 1000m Row 10 Lateral Over-plate Burpees 10 Shoulder-to-Overhead @ 95/135 Scale as follows: Change EMOM to every 8 minutes As written Change EMOM...
View ArticleTuesday, December 6
WOD For time, with 16 minute time cap, of: 24 Hang Squat Cleans @ 65/95 48 Pullups 16 Hang Squat Cleans @ 95/135 32 Pullups 8 Hang Squat Cleans @ 115/165 16 Pullups 212Barbell A. 3 sets resting 90...
View ArticleWednesday, December 7
WOD A. Each minute on minute for 21 minutes (7 sets) alternate the following: M1: 2 Muscle-ups > 4 Tempo Ring Dips > 6 Tempo Pushups M2: 8 V-ups + 8 Supermans M3: 1 minute Row Tempo just means...
View ArticleThursday, December 8
212GO! Do 3 rounds of each cluster. Score total time of all clusters combined. Cluster 1 15 Burpees-over-Box 15 Double Kettlebell Romanian Deadlifts 15 Wall Balls Cluster 2 15 Ring Rows 15 Double...
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Friday, December 9
WOD A. Every other minute for 20 minutes (10 sets) build the following complex. Power Snatch + Overhead Squat B. 5 rounds for time of: 9 Deadlifts @ 95/135 6 Hang Power Snatches @ 95/135 3 Overhead...
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WOD For time: 25 Handstand Pushups 50 Toes-to-Bar 800m Run* 75 Push Press @ 55/75 150 Double Unders Scale this workout by referencing the links on each exercise for progressions of that exercise....
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