Wednesday 1/1/14

:SWOD:

20 mins to establish 1 rm

Clean and jerk

:WOD:

2 min AMRAP 10 yd shuttle 

1 min rest

2 min AMRAP push ups

1 min rest

2 min AMRAP toes to bars 

1 min rest

2 min AMRAP burpees (jump onto plate)

1 min rest

2 min AMRAP double unders

• Sprint 200m and do 25 push ups, 3 rounds

4 rounds 

400 meter run

50 air squats. 

Thursday 12/26/13

:SKILL:(15 mins)

handstand walk 50 meters or 50 head/shoulder touches

:WOD:

3 rounds

33 plate ground to overhead(25/45)

33 sit ups

12/24/13

Unknown and unknowable. 

Monday 12/23/13

WOD:
8 minute amrap

10 Push press(65/115) 

10 Box Jumps

:SWOD: 

Deadlifts 77777

Friday 12/20/13

:WOD:

“Randy”

75 power snatches for time (75lb)

:SWOD:

Squat Cleans

3-3-3-3-3

Thursday 12/19/13

:WOD:

“DIANE”

21-15-9

Deadlift (225)

Handstand push ups

“cash out”

row 1000m (time trial)

Wednesday 12/18/13

:SWOD:

Deadlifts

15 minutes to Establish a 3 rep max

:WOD:**compare to 9/9/13

150 Double Unders

50 Wall Balls (20/16)

100 Double Unders

35 Wall Balls

50 Double Unders

20 Wall Balls

New limited edition black long sleeve T's

$20 

Tuesday 12/17/13

:SWOD:(before wod)

EMOM 10 mins

1 squat clean +

2 hang power clean (all reps touch and go, as heavy as possible)

:WOD:

5 rounds

20 burpees

3 rope climbs

Monday 12/16/13

:WOD:

Max rounds in 20 minutes

5x Handstand push-ups 

10x Pistols 

15x KB swings (53#/35#) 

:SWOD:(after wod)

Front squats

9-9-9-9-9

Friday 12-13-13

:WOD:

4 rounds

7 squat snatch 115/70

15 toes to bar

:SKILL:

Muscle up progressions

*if you have a muscle up, work on stringing the together*

Thursday 12-12-13

:WOD:

Five rounds for time of:

Run 400 meters

10 thrusters (115/75)

:Skill:(after wod)

10 rope climbs ( try a new wrap, or legless)

Thursday 12/12/13

:WOD:

Five rounds for time of:

Run 400 meters

10 thrusters (115/75)

:Skill:(after wod)

10 rope climbs ( try a new wrap, or legless)

Wednesday 12-11-13

:WOD:

5 rounds 

5 pull-ups 

10 push ups

15 Squats

:SWOD:

Back squats

10-10-10-10

Tuesday 12/10/13

:Skill:

5 rounds of:

:20 Handstand Hold against a wall 

:40 Rest 

:WOD:

3 minute amrap 

Wall Ball Shots

2 min rest

3 minute amrap 

Box Jump on and overs(do not have to fully extend at top of box, 2 feet must land on box at same time)

2 minute rest

3 min amrap

Row for calories

Monday 12/9/13

:WOD:

15 minute AMRAP

3 push press (115/75)

5 toes to bar 

7 push ups

:SWOD:

5-5-5-5-5

Hang power snatch

Friday 12/6/13

WOD:

10 min amrap

6 squat cleans (115/85)

12 pullups

24 double unders

“Cash out”

2 min amrap

Wall Ball Shots

Thursday 12/5/13

:WOD:

3 RFT:

10 Hang Power Cleans, 185/135

10 Strict  Dips

3  Rope Climb

:SKILL:

Handstand walk 50 feet or 50 head/shoulder touches

Wednesday 12/4/13

:SWOD:

Front squat

5-5-5-5-5

:WOD:

Tabata - 

8 Rounds of :20 work, :10 rest at each station:

Row, for Cals

BJ, 24/20 - Games Standards

Push Press, 95/65

Dead lift, 185/135

complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  

Tuesday 12/3/13

:SWOD:

Dead lift

7-7-7-7-7

:WOD:

12 minute amrap

10 Weighted Walking lunges(use medball)

10 Push ups

10 Wall ball shots

Monday 12/1/13

:SWOD:(before wod)

Hang power snatch 

5-5-5-5-5

:WOD:

5 rounds for total reps of:

:20 max thrusters (65/95)

:20 Max Pull ups

:40 Rest