Workout of the Day - December 2016 Archive

12/31/16

McGHEE Partner WOD

30 Min AMRAP:

5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

- Partners alternate rounds - 

12/30/16

Strength: 1 RM Power Clean/Squat Clean

For Time:
1000 M Row
:60 Max Pullups
50 GHD Hip Extensions (25/15 plate)
500 M Row
:60 Max Pullups
25 GHD Hip Extensions (25/15 plate)

12/29/16

Strength: 1 RM Front Squat

For Time:
10 Squat Cleans (135/95)
50 GHD Situps
8 SC
40 GHD Situps
6 SC
30 GHD Situps
4 SC
20 GHD Situps
2 SC
10 GHD Situps

12/28/16

Strength: 1 RM Bench Press

1 Rep Max DL

12/27/16

Strength: 1 RM Press

10 Minute AMRAP:
25 Double Unders
12 Wall Ball (20/14)

12/26/16

Strength: 1 RM Back Squat

8 Minute AMRAP:
21 Hand-Release Push ups
15 KB Swings (72/53)
9 Toes-to-Bar

12/24/16

MATT 16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

12/23/16

Strength: 3 RM Power Clean/Squat Clean

27-21-15:
Thrusters (95/65)
Pullups

12/22/16

Strength: 20 Rep Front Squat/Press 

10 Minute AMRAP:
15 Power Clean (95/75)
25 Double Unders
10 Push ups

12/21/16

Strength: 20 Rep Bench Press

5 Rounds
0:30 Lunges, 0:30 off
0:30 Rope Climb, 30 off
0:30 Ring Dips, 30 off

12/20/16

Strength: 5 RM Barbell Row


For Time:
7500m Row

12/19/16

Strength: 20 Rep Back Squat

"Fight Gone Bad"

12/17/16

Christmas Team WOD

12 Days of Christmas:

1 300m Row/Run

2 Snatch (155/105)

3 Thrusters (155/105)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest to Bar Pullups

8 KB Swings (70/53)

9 Box Jumps (24/20)

10 HSPU

11 Ground to Overhead (155/105)

12 Man Makers (45/35 DB)

12/16/16

Strength: 3RM Power Clean/Squat Clean

4 Rounds:
 200-ft Farmer's Carry (65/45 DB)
20 Alternating DB Snatch (65/45)
1:00 Plank Hold

12/15/16

Strength: 20 Rep Front Squat/Bench Press 

7 Minute AMRAP:
10 SDLHP (135/95)
10 Toes to bar

- 3 Minute Rest - 

7 Min AMRAP:
Burpees

12/14/16

0 Minute AMRAP:
500m Row
Max Reps Double Unders

Partner WOD-alternate- controlled by Rower. Max distance rowed and total Double Unders 

12/13/16

Strength: 5 RM Barbell Row

"Grace"
For Time
30 C&J (135/95)

12/12/16

Strength: 20 Rep Back Squat/Press

5 RFT:

10 Deadlift @60% of 1 RM

10 Box Jumps (24/20)

10 DB Bench (65/45)

12/10/16

Strength: Make-up Day

TOM

25 Min AMRAP:

7 Muscle-ups

11 Thrusters (155/115)

14 Toes to Bar

12/9/16

Strength: 5RM Barbell Row

20 Minute AMRAP:

50 Double Unders
100-ft Walking Lunge
100-ft Bear Crawl

12/8/16

Strength: 20 Rep Front Squat/Bench Press

50-40-30-20-10:
GHD Situps
KB Swings (72/53)

12/7/16

Strength: Skill Work/Mobility

7 Minute AMRAP:
1 Snatch (205/155)
3 Clean and Jerk (205/155)

12/6/16

Strength: 3RM Power Clean/Squat Clean

"Chelsea"

30 Minute EMOM:

5 Pullups
10 Pushups
15 Squats

12/5/16

Strength: 20 Rep Back Squat/Press

For Time:

400 m row/1 min rest
800m row/2 min rest
1200/3 min rest
1600m row

12/3/16

Strength: Make-up Day

4 RFT:

400m Row

10 KB Swings (70/55)

50' OH Walking Lunge (115/75)

10 Burpees

50' OH Walking Lunge

12/2/16

Strength: 3RM Power Clean/Squat Clean

40-30-20-10:
Toes to Bar
Wall Ball (20/14)
- Rest 5 minutes - 
40-30-20-10:
Hip Extensions (25/15 plate)
Wall Ball (20/14)

12/1/16

Strength: 20 Rep Front Squat/Bench Press

21-15-9:
Deadlift (275/185)
Burpees over barbell

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