03 Jan 2014
Saturday, 4th Jan
A. 16 Mins with your Goats
EMOM 16 Mins:
Odd – Goat 1
Even – Goat 2
B. Partner WOD:
5 RFT of:
50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols
You can split up the reps any way, but only one athlete works at a time.
02 Jan 2014
Friday, 3rd January
A. Shoulder Press
1 – 1 – 1 – 1 – 1
B. Push Press
3 – 3 – 3 – 3 – 3
C. Push Jerk
5 – 5 – 5 – 5 – 5
01 Jan 2014
Thursday, 2nd January
A. Cleans
12 Min to work to heavy double
(May be squat, power or hang depending on skill level)
B. 3 RFT of:
50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU
30 Dec 2013
Tuesday, 31st December
A. Front Squats
3 – 3 – 3 – 3 – 3
B. “Satan’s Whiskers”
3 RFT of:
10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees
WOD B Courtesy of CF New England/Competitors WOD
29 Dec 2013
Monday, 30th December
A. 2 Rds for total time:
Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs
Score is your total time (without the 30s rest after the final 200m).
B. Hang Snatch
20 Min Practice or work to 3RM
