New Year’s Eve 9am 2014 Team WOD
New Year’s Day 12 Noon 2015 Recovery WOD
Monday
Supplemental Power
6 x 1 Hang Snatch
6 x 1 Hang Clean
Power/Strength
7 x 2 Cleans + 2 Front Squats
Every 2 Minutes
Workout of The Day
6 Minute AMRAP
3 Overhead Squats 135/95 115/85 95/65
3 Pull Ups
Add 3 Reps Every Round
2 Minute Rest and take 20/10 Pounds off The Bar
5 Minute AMRAP
3 Overhead Squats
3 Pull Ups
Add 3 Reps Every Round
Supplemental Endurance
3 Rounds
1000 Meter Row
400 Meter Run
Tuesday
Supplemental Strength
5 x 5 Bench Press
3 x 8 Seated Dumbell Press
3 x 8 Incline Bench Press
Workout of The Day “The Seven”
7 Rounds
7 Handstand Push Ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/165
7 Burpees
7 Kettlebell Swings 2.0/1.5
7 Pull-ups
Supplemental Endurance
15 Minutes Stairmaster
Wednesday
Team WOD 9am
