WOD Blog

Sun, Dec 21 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3200 days ago)
R- 12.21.1412.21.14 12 days of Christmas

R- 12.21.14


(Check In)
1. Snatch
EMOMx7: 1 Rep at 90%

2. Clean Jerk
5 climbing sets of: Power Clean + Squat Clean + Push Jerk + Split Jerk

3. Squat
3×5 Back Squat

4. Gymnastic Benchmark
3 set of max rep strict unbroken C2B Pull ups

1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Midline
A. 3×10 Glute Ham Raises
B. 3×20 Weighted Sit ups
C. 2×25 Weighted Hip Extensions, 45/35
D. 2×25 Med Ball GHDSU, 20/14



RonnieYes