Month: December 2014

WOD – 12/3/2014

STRENGTH Push Press – 3 x 5 @ 70% every 2 minutes.  Do 15-20 Face Pulls after each set. WOD 21-15-9 Back Squat @ 55-60% (no rack) Kettlebell Swings 53/35lbs *Goal is to go unbroken, this should be a sprint.* Post scores to comments.

WOD – 12/2/2014

STRENGTH 12 Minutes to a 3rm STRICT Pull-Up.  If you don’t have pull-ups, complete 3 sets of 3 rep negatives (3s each) and 3 sets of 10-12 ring rows.  If you get 12, make it harder by moving your feet forward or onto a box.   WOD Tabata, Tabata, Tabata… Pull-Ups Push-Ups Sit-Ups Double-Unders or …
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