Month: December 2014

1 Mile Run Rest 3 Minutes Then WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups WOD: 4 Rounds for Time 500 Meter Row 20 Burpees 10 Air Squats Rx+: Burpees to 6 ft target, i.e. pull up bar, 10 Pistols

Warm-up: 5 Minute EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Deadlift (5, 3, 2, 1) 5, 3, 2, 1 start at 70% Add weight each round, i.e. 10# Go for a 1RM deadlift if you feel good. WOD: For Time…

Warm-up: 10 Min: Work on Ring Muscle Up Drills -seated -box -standing -ring pull ups Weightlifting: Power Snatch (5x 1+4) 5 x E2MOM 1 Power Snatch + 4 Snatch Balance *Can substitute snatch balance for overhead squat WOD: 5 Rounds for Time 9 Hang Cleans 95/135 9 S2OH 9 Pull Ups RX+ Hang Clean 105/155…

Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back Squat @ 85% WOD: AMRAP 12 Minutes 400 Meter Run 10 DB F Squat 35/55 10 DB S2OH Use two dumb bells at a times

Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week ~70% WOD: 5 Rounds for Time 16 Alt DB Snatches 35/50 14 DB OHS (7R/7L) 500 M Row…

Metcon: 16 Minute EMOM 1- Bike 10/12 or Row 12/15 Cal 2- 16 DB Snatch 35/50 3- 15 WB 14/20 4- Rest RX+ 16 Min EMOM 1- Bike 12/15 or Row 15/18 Cal 2- 16 DB Snatch 50/75 3- 15 WB 20/30 4- Rest For RX+ must attempt to do DB Snatch and Wall Balls…

Weightlifting: Overhead Squat (5 x 3) 5 x EMOM 3 OHS @ 70% WOD: 2  Rounds for Time as a Team of 2 400 M Med Ball Run (switch at 200M) 31 HSPU (while partner holds Wall Ball Overhead) 31 Weighted Sit Ups (while partner holds plank) 31 Wall Ball OHS (while partner holds HS)…

Warm-up: 5×200 M Row :30 Rest Weightlifting: Power Clean (5 x 1 + 4) 5 x E@MOM 5×1 Power Clean + 4 Push Press 65%+ WOD: For Time 50 Double Unders 40 American KBS 35/53 30 Push Ups 20 Goblet Squats 10 Burpees

Warm-up: Pistol -Mobility -Modifications -Scaling Weightlifting: Back Squat (3 x 6 ) 3 x E2MOM 3 x 6 Back squat @ 80% WOD: 4 Rounds for Time 5 DL 155/225 10 Pistols 200 Meter Run