Monthly ArchivesDecember 2011

Meatloaf standard

WOD: Meatloaf
77: Double Unders
1 Lap Around The Building
66: Sit-Ups
1 Lap Around The Building
55: Box Jumps (20)
1 Lap Around The Building
44: Push Press (95/65)
1 Lap Around The Building
33: KB Swings (55/35)
1 Lap Around The Building
22: Squat Cleans (95/65)
1 Lap Around The Building
11: HSPU

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Partner WOD standard

30 Minute AMRAP: Partner WOD:
Score is total rounds: 1 Round is
6 Power Cleans (135/95)
3 Rope Climbs or 3 Tire Pulls
9 Ring Dips
While Teammate 1 is working Teammate 2 runs 400 m. When Teammate 2 comes back they switch. Teammate 1 then runs 400m and Teammate 2 finishes where teammate one left off. [...]

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The 12 Days of Christmas standard

Please sign in through Mind Body. We are limiting each class (7:30 AM, 8:30 AM and 9:30 AM) to 15 Athletes.
Warm-up
400m Run/Group Stretch
 
WOD: 12 Days of Christmas
1 Power Snatch (95/65)
2 Pull-Ups
3 Push Press (95/65)
4 Burpees
5 Ring Dips
6 Toes to Bar
7 Power Cleans (95/65)
8 Lunges (R+L = 1)
9 Wall Balls (20/14)
10 Box Jumps (20”)
11 KB [...]

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Nitty Gritty standard

Warm-Up: Stretch/Agility
Strength: Back Squats: 1-10-1-20-1-30
Yes, 1 rep, rest, 10 reps, rest, 1 rep, rest, 20 reps, rest, 1 rep, rest, 30 reps
30 minutes to finish.
Example on how weight change should look: 275-175-305-155-345-135. If you miss a set of squats mark it with an (m) please.
WOD: 10 Minute AMRAP
7: Sit-Ups
7: Pull-Ups
7: Slam [...]

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