Friday Dec 19, 2014

6x3 Back Squat

For time: 50 Double Unders
               40 Situps
               30 Box Jumps 20"
               20 Power Cleans 75#
               10 Front Squats 75#

Row 1K for time

Tuesday Dec 16, 2014

10 min Alt EMOM: Odd - 4-6 Pullups
                                Even - 5 Ring dips

5 rds for time: 10 Hang Power Cleans 65#
                        10 Burpees

40 Hollow Rocks

Monday Dec 15, 2014

Wod - For time: 300 Double Unders
                           100 Front Squats 55
                             50 Deadlifts 95

Partition the reps however you want. I reccomend 10rds of 30-10-5

3x20 ghd situps

Friday Dec 12, 2014

3 min AMRAP: 1 Burpee Pull Up
                          2 Deadlifts 115#
                          3 HSPU

Rest 2 min

Repeat

Rest 2 min

Repeat

Post Scores for all 3 rds

3x10 each of Tri ext, Bi cep Curls, and Reverse Hypers

Thursday Dec 11, 2014

For time: 150 Double Unders
                 75 Goblet Sq 25#

3 miles on Airdyne for time

40 Hollow Rocks

Tuesday Dec 8, 2014

1 Set max rep Pullups

Wod - "ISABEL" 30 Squat Snatches for time: 55#

10-1 rep rds of: Box Jumps 20"after each set of Box Jumps do 3 Ring Dips.  Not a timed wod but don't stand around a lot.

8 rds Tabata Goblet Sq - 20# DB

3x15 hip Ext

Monday Dec 8, 2014

20 min to set 1RM Clean and Jerk

3 min AMRAP Clean and Jerk @ 50% of 1RM

4x50 Double Unders - 1 Attempt per set, so 4 total

Athletes choice: 3k Row or 3 miles on Airdyne for time

3x 15 GHD Situps holding Med ball of your choice

Friday Dec 5, 2014

15 min to set 1RM Power Clean

Wod - 4rds for time: 10 Push Jerks 65#
                                  15 KB Swings 36#

3x10 Bicep Curls

30 T2B for time

Thursday Dec 4, 2014

8 min EMOM: 5 HSPU

Wod - 20 min AMRAP: 300m Row

                                        3 Shoulder Press 50#

                                        5 Push Press

                                        7 Push Jerks

                                        9 T2B

Tuesday Dec 2, 2014

8 min EMOM: 3 Snatchec Touch N Go

Wod  - "ANNIE" 50-40-30-20-10 rep rds of Double Unders and Situps

Rest 10 min

3x10 Front Squats 2 min rest between sets

50 Hip Ext