Sunday, December 21, 2014

141222

Skill

Thruster Ladder for 10 Min (95#/65#)
*1 rep for the first min, 2 reps for the second min, 3 reps for the third min, etc...

WOD

AMRAP 22 Min
5 Pull Ups
10 Burpee Box Jump Overs (24/20)
15 KB Swings (53/35)

Thursday, December 18, 2014

141219

Skill

10 Min Double Under practice

WOD

For Time
4 HSPU/16 DU/8 Step Ups (30#/20#)
3    "      /24 "     /12  "
2    "      /32 "     /16  "
1    "      /40 "     /20  "
1    "      /40 "     /20  "
2    "      /32 "     /16  "
3    "      /24 "     /12  "
4    "     /16  "    /8     "

Tuesday, December 16, 2014

141217

Strength 

Power clean 3-3-3 touch and go
Hang clean 3-3-3

WOD

3 RFT
7 pull ups
7 box jumps
7 T2B
7 HRPU
7 slam balls
7 KBS (70/53)
7 jumping lunges

Monday, December 15, 2014

141216

Strength

Strict Press
1-1-1-1-1-1

WOD

AMRAP 12 Min
6 HSPU
200ft Farmer's Carry
6 HRPU
6 DB squats (53#/30#) *Squat performed w/a dumbell or kettle bell in each hand

Sunday, December 14, 2014

141215

Strength

Squat Snatch
2-2-2-2-2
*From the ground on each couplet*


WOD

For Time
60 Wall Ball Shots (20/14)

2min break

60 Wall Ball Shots (20/14)

Thursday, December 11, 2014

141212

Strength

3-3-3-3-3
Deadlift
*Touch and go each set of three, increasing weight

WOD

3 RFT
200m Run
12 T2B
12 Goblet Squats (70/53)
12 KBS (70/53)