Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch 1-1-1-1-1 @ 80%
3×2 Snatch deadlift, pause above knee @ 110%

WOD:
3 rounds for time of:

500m Row
15 Thrusters (95 lb./65 lb.)
15 Toes to bar
15 Burpees

Post loads and time to comments.

_____________

LEANFIT:
Tabata: Pull-up, push-up, sit-up, squat, double-unders

Post total reps to comments.

____________

DE:
Tabata: Pull-up, push-up, sit-up, squat, double-unders

Rest 1 minute, then 3x800m Runs with 1 minute rest between runs

Post total reps and splits to comments.

Media:
Monday WOD, December 21, 2015

6 thoughts on “Monday WOD, December 21, 2015

  • December 21, 2015 at 8:23 am
    Permalink

    Strength: 145# / 195#

    WOD: 17:12 Rx

  • December 21, 2015 at 10:12 am
    Permalink

    SC: 175# / 235#
    WOD: 16:47 rx, got you Clayton!

  • December 21, 2015 at 1:56 pm
    Permalink

    Strength: 175# / 225#

    WOD: 14:22 RX

  • December 21, 2015 at 4:47 pm
    Permalink

    sn:175#
    dl: GT

    WOD: 13:37 rx

    Hi Kenny

  • December 21, 2015 at 5:08 pm
    Permalink

    I’m gonna beat you tomorrow, Kelly.

  • December 21, 2015 at 8:35 pm
    Permalink

    Strength: 165/215
    Wod: 17:00 rx

Comments are closed.