Month: December 2013

Skill: Squat Clean AMRAP 25 min 30 Weighted KB Step Ups (50/30) (1 for 1) 20 Weighted Crunches (45/25) 10 Front Squats (115/75) 3 Squat

Skill: Bench Press   For Time 100 Bench Presses (135/65) 75 Wall Balls (20/14) 50 Burpees 75 Full Crunch Wall Ball Toss (20/14)** 100 HRPU

Skill:  Banded KB swing  Buy in:  Partner AMRAP  5 Banded KB Swings  5 Burpees 7 minutes  One round each then switch.  Only one person works

Practice: EMOM  5 reps of OHS (5 minutes 0, 1, 2, 3, 4)   5 Min Rest    WOD:  18 Min AMRAP  15 Box Jumps

Sled Push Shoot Through Tire Flip Slam Ball Rope Slam SJ to Armpit Rower TRX Row KB Step Ups Hi-Lo Plank 2x @30:20, 30:20, 20:20

2RFT   30 Plank Jacks 50 Jump Ropes 5 Burpees 30 Full Crunches 50 Jump Ropes 5 Burpees 30 Air Squats 50 Jump Ropes 5

Skill: Back Squat (3×8) Record weights   Practice:  Thruster   Complete as many rounds and reps as possible in 5 minutes of: 10 Thrusters (95/65)

Skill:  Bench Press  New Movement: Burpee Box Overs w/ Dumbbells   Exercises: Bench Press (135/65) Burpee Box Overs W/Dumbbells (24″/20″) Shoot Throughs  (mod: Box Shoot

Skill:  OHS/SDHP 30 minutes of  50 Weighted Jump Ropes 40 Full Crunches 30 SDHP (95/35) 20 Renegade Push Ups  10 OHS (95/65)

Skill:  Squat Clean (videos click here) Skill Work:  EMOM (0-6: 7 rounds):  3 reps of Squat Clean    3 min rest   WOD: “4RFT” 10