Wednesday, November 5

halloweenwod

If you missed Friday’s Halloween chipper, you missed a terrible good one!  Kudos to those who came in costume and suffered in style!

Lift

Back Squat

3-3-3 70%-80%-90%

 

WOD

AMRAP 15 mins

10 Box Jumps

8 Power Cleans

6 Lunge Jumps

 

L1- choose weight/box height

L2- 135/95lb 24”/20”

L3- 155/115lb / 30”/24”

CH-Santa-Weight-Lifting-00211

ANNOUNCING THE 1st WOD OF THE 2014 SANTA SHAKEDOWN!

“12 DAYS OF CHRISTMAS”

1 Burden Run (Men carry a log, women carry a 40lb sandbag)
2 Ground to Overhead (75lb/55lb barbell)
3 Buddy Handstand Push-ups
4 Lunge Jumps
5 Push-ups
6 GHD Back Extensions
7 Abmat Sit-ups with a Medicine Ball 6/4lbs
8 Kettlebell swings (24kg/16kg)
9 Box Overs ( 24″/20″)
10 Pull-ups
11 Burpees
12 Wall Ball Shots 20/14lb ball 10/9 Foot target

This is a team WOD of 2 people – one male and one female.  Perform the reps as the 12 Days Christmas Carole would be sung: 1, then 2-1, then 3-2-1 and so on. Share the work however you want except both partners do the run together every time. There is a 20 minute time cap.

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