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Forging Elite Fitness | December 18, 2014

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Posted: 12/18/2014 11:23:46 AM

 

 Thursday WOD

 

Complete for time:

3 rounds of

30 hang squat cleans 95/65

15 HR push ups

3 legless rope climbs

 

 

 

 

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Posted: 12/16/2014 8:56:42 PM

 Wednesday WOD

20 rep max attempt for the press

rest then

amrap in 20 min of:

20 box step ups with 70/ 40lb Dumb Bell

20 burpees

400m run with medball 20/14

 

 

 

 

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Posted: 12/15/2014 8:27:48 PM

Tuesday WOD

 5 x 1 of the following complex :  1 snatch grip deadlift with a shrug (slow) + 1 high hang snatch (from pockets) + 1 overhead squat ( 2 sec hold in the bottom) complete without dropping the bar. 

rest then

3 rounds for time of:

70 double unders

20 ring dips

15 deadlifts 275/180

 

 

 

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Posted: 12/14/2014 8:46:11 PM

 Monday WOD

amrap in 15 min

15 wall ball shots

12 chest to bar pull ups

150m run

rest then

5 x 5 back squat (work up to a heavy set)

 

 

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Posted: 12/12/2014 6:34:46 PM

 Saturday WOD

3 rounds of

1 min of hang squat cleans 95/65

1 min of double unders

1 min of push press 95/65

1 min of pull ups

1 min of wall walks

1 min of rest

(fight gone bad style...total reps is your score)

 

 

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