December 2015

2015-12-31

WODFor time: 1000m row 20 bar muscle-ups 1000m row *Scale for Bar M/U: 20 CTB + 20 hand release push-ups broken up any way Time: 12:31 (chest to bar)

2015-12-30

WOD 5 rounds for time: 15 hang power clean (95/65) 40 D/U 400m row Time: 20:06 Rx

2015-12-29

Rest – snowboarding at Snow Summit with the family.

WOD Pre-WOD (not timed) 800m jog to warm-up Then, for time: 800m run (record time) 3 min rest 800m run (record time) 3 min rest 800m run (record time) *Report 3 separate scores to the board Time: 3:36, 3:30, 3:37

2015-12-27

Rest

2015-12-26

WOD 10 rounds for time 8 Push Press (135/95) 8 Ring Push-ups Time: 24:58 (1.5 rounds at 135#. Remaining reps at 105#)

2015-12-25

Rest

2015-12-24

12 Days of Christmas Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas …

2015-12-23

Rest

2015-12-22

Skill Rowing: 200m row w/ just arms 200m row w/ just legs 200m row (normal) 400m row (Count 1 second for hard pull and 4 seconds on return – Find a rhythm) WOD E2MOM for 24 min: 6 bodyweight back squats (from rack) 8 burpees 10 sit-ups with medball (20/14) …