12.16.14 WOD

Tuesday, 12.16.14

Warm-Up

SWOD: 10×10 Bulgarian Split Squats
10×2 Broad Jumps

WOD:
1min- 10 WB, 10 Burpees, Max Sit-Ups
-1min Rest-
3min- 20 WB, 20 Burpees, Max Sit-Ups
-2min Rest-
5min- 30 WB, 30 Burpees, Max Sit-Ups
-2min Rest-
3min- 20 WB, 20 Burpees, Max Sit-Ups
-1min Rest-
1min- 10 WB, 10 Burpees, Max Sit-Ups

IMG_5250.PNG

12.15.14 WOD

Monday, 12.15.14

SWOD: 30min EMOM
0-10mins
Odd: 2 Clean Complexes
(1 Clean, 1 Hang Clean)
Even: 5 Weighted Pull-Ups
11-20mins
Odd: 2 Clean Complexes
*Increase weight
Even: 5 C2B Pull-Ups
21-30mins
Odd: 1 Clean Complex
*Increase weight
Even: 5 Butterfly Pull-Ups/Muscle-Ups

WOD: Tabatas
Toes-to-Bar & Roll-Ups
Push-Ups & Straight-Armed Planks

STRETCH!

IMG_5249.PNG