WOD 12.5.14 Friday

A. 4 Super-sets:

  • 3 Strict Press + 3 Push Press + 3 Push Jerk

B. 20 sec on: 20 sec off

  • 4 Rounds, Alternating:
    • Chin over bar hold
    • Deficit Push-ups

Rest 1 minute

  • 4 rounds, Alternating:
    • Handstand hold
    • Hollow hold

C. HELEN: 3 rounds for time.

  • 400m Sprint
  • 21 Kettlebell Swings (24kg)
  • 12 Pull-ups

 

 

 

 

 

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WOD 1.30.14 Thursday

A. 4 Rounds

  • 8 Deadlifts
  • 15 Double Unders

B. 4 Rounds
1 Min On 30 Sec Off:

  • Deadlift (115/75) (155/105)
  • Burpee
  • Box Jump (20/16) (24/20)

C. 3 x

  • 9 RFESS/leg
  • 9 Kettlebell Swings