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The WOD (workout of the day)

WOD 141219

BBS Deadlift 6@70% 5@75% 4@80% 3@ 85% Metcon 21-15-9 Deadlifts 225/135 Ring Dips

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WOD 141218

Skill Double unders Have ‘em? Practice Don’t have ‘em? get ‘em Metcon “Cindy” 5 Pullups 10 push ups 15 Air squats

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WOD 141217

BBS Front squat 5×5 @ 70% Metcon for time 500 m run 40 KBS 53/35 30 Pullups 20 Burpees 10 Wall walks

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WOD 141215

bbs back squat 1×20 @ 65% 1×10 @ 75%   metcon   4 min amrap 5 STOH 135/95 5 burpees   1 min rest   4 min amrap 5 power cleans 135/95 5 burpees   1 min rest   5 min amrap wall balls 20/14

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141212

bbs bench press 5×3 @ 80%   metcon for time 40 burpee box jumps 30/24 30 KB thrusters 53/35 400m run 30 KB thrusters 53/35 40 burpee box jumps 30/24

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WOD 141211

Spend 20 minutes on goat work or make up strength from this week “ANNIE” 50-40-30-20-10 Double unders Abmat situps

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