WOD 12/19/13

WOD: Choose your own adventure

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A: Bear Complex

5 Rounds of 7 Reps (for max wt)

1 Rep =

Power clean

Front squat

OH press

Back squat

OH press

* attempt to progress weight each set maxing at set 5
** bar cannot be put down until all 7 reps are completed

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B: Body weight option

3 Rounds for time:

50 Pushups

50 Situps

50 Squats

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WOD 12/17/13

WOD: "Loredo the Snowman"

6 rounds for time:

24 Squats

24 Pushups

24 Lunges

24 Situps

Jump rope 90 seconds

WOD 12/12/13

WOD: In the swing of winter

5 Rounds for time:

15 KB Swings (70)

30 Double Unders

Run 400m

WOD 12/10/13

WOD: XFT RiverNorth re-run

21, 18, 15, 12, 9, 6, 3

Pull-ups

HR Push-ups

50 ft Lungewalk

WOD 12/5/13

WOD: 30 Dozen

30 reps of each:

Lunges

HR Pushups

Situps

Box Jumps (24)

Pullups

Air Squats

Spider Pushups

Plyolunges

Burpees

Russian Twists

Frog Jump

SDLHP (40)

WOD 12/3/13

WOD: "Mister"

5 rounds:

5 pull-ups

5 overhead press (135)

5 front squats (135)

5 burpees

5 box jumps

6 overhead lunge walk (25)

Thanksgiving WOD

WOD: GV Turkey Trot 5k