WOD

Saturday 12.13.2014 WOD

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Teams of 2: 30 – 20 – 10 Row for Calories Lateral Barbell Burpees 30 – 20 – 10 Power Snatch (115/80) Toes to Bar 30 – 20 – 10 Thruster (115/80) 200 Meter Run (each)

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Friday 12.12.2014 WOD

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12 – 9 – 6 – 3 – 6 – 9 – 12 Deadlift (225/155) 30 Double-Unders after each Set

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Thursday 12.11.2014 WOD

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5K the hard way: 10x 50m sprints with 50m recovery walk in between each sprint 4 x 400 with a 100m recovery walk in between each 400 2 x 800 with a 200m recovery walk in between 1 x 1600

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Wednesday 12.10.2014 Complex WOD

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Strength: Power Snatch + Squat Snatch Build to a Heavy complex WOD: Isabel Gets Personal Take 65% of Complex 30 Snatches for Time.

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Tuesday 12.9.2014 WOD

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Teams of 2 15 – 12 – 9 Burpee Box Jump Overs (24/20) 150 Meter Run 12 – 9 – 6 Burpee Box Jump Overs (24/20) 150 Meter Run 9 – 6 – 3 Burpee Box Jump Overs (24/20) 150 Meter Run Parter 1 completes the entire 15-12-9, who then tags Partner 2 to complete the same. Parter 1 then completes the entire 12-9-6, who then tags Partner 2 to complete the same. Partner 1 completes the final 9-6-3, tags Parter 2 for the same. Score is total time for each partner to complete all three parts.

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Monday 12.8.2014 WOD

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3 rounds: 500 Meter Row 12 Thrusters (95/65) 21 Toes to Bar

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Saturday 12.6.2014 WOD

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“Filthy 50″ For time: -50 Box Jumps (24/20) -50 Jumping Pull-ups, -50 Kettlebell Swings (53/35) -50 Walking Lunges -50 Knees to Elbows, -50 Push Press (45/35) -50 Back Extensions, -50 Wallball Shots (20/14) -50 Burpees -50 Double Unders *Scaled version “Dirty 30″ is 30 reps of each exercise!

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Friday 12.5.2014 WOD

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3 RFT: 75 Double unders 25 T2B 20 1-arm DB Snatch, 45/30 (10/side)

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Thursday 12.4.2014 WOD

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7 rounds: 10 Jerks (95/65) 10 Kettlebell Swings (70/53) 100 Meter Shuttle Sprint Rest 1:00 Between Rounds

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Wednesday 12.3.2014 WOD

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“Fortitude” On the Minute x 30: Odd Minutes – 10 Calorie Row Even Minutes – 10 Burpees

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