WOD 12/15/14

WU
2x10 CFWU
Strength
5x5 Box BS @50%
Explode off the box
WOD
4 rounds AQAP
7 Push Jerks @ 135/95
14 Cal Row
21 Slam Balls 20/10
1 min rest between rounds

Fwd: WOD 12/10/2014

---------- Forwarded message ----------
From: "Bruce Skean" <crossfitbrenmar@gmail.com>
Date: Dec 10, 2014 6:16 AM
Subject: WOD 12/10/2014
To: <crossfitbrenmar.blogpost@blogspot.com>
Cc:

WU AC 10
Strength
5x5 FS @75
WOD
AMRAP 12 MIN
2 RC
20 Wallballs 20/14
10 KBS 2/1.5
PWOD
Stretch

WOD 12/12/2014

WU
AC 10 min
Strength
PP 3x3 @85% 1 RM
WOD
Alt EMOM x 18
-1)  5 OH Squat 135/95
-2) 10 High HPC 135/95
-3) 5 Burpee Box Jump 24/20

WOD 12/08/2014

WU
AC 10 min
Strength
Work on strict ring dips
WOD
AQAP
1000m row
20 push-up
25 double-under
750m row
20 push-up
50 double-under
500m row
20 push-up
75 double-under
250m row
20 push-up
100 double-under
PWOD
Stretch

WOD 12/05/2014

WU
AC 10 min
Strength
3 minutes in bottom of squat with 45/35 plate overhead
WOD
AMRAP 7min:
3 clean and jerk (135/95)
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar...
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Reps are performed as ground to overhead, power cleans and push presses are acceptable.
PWOD
Tabata
BJ 24/20