Month: December 2014

Rope Slam Bicep Curls Hollow Body Holds Rower TRX Rows L-Sits Burpees Sled Push Russian Twist Shoot Throughs 1x 30:30 1x 30:20 1x 30:20 1x

Skill:  3RM Front Squat 5,5,3,3,3   WOD:  For Time 21-18-15 Front Squats (155/95) Forward Facing Burpees* 12-9-6-3 Slam Ball (30/20) Toes to Bar (mod: Hanging

Skill: Sweeping DL (3×8) 10 minutes    WOD:  Ladder 10,9,8,7,6,5,4,3,2,1 Pass Betweens (15/10 DB/KB/Med Ball/Anything) Bentover Row (115/75) Weighted Crunches (45/25) KBS (70/50) V-Ups *1

Skill: Power Snatch   WOD: Partner FGB 5 Rounds Snatch (75/55) Box Jumps (24/20) SDHP (75/55) Wall Ball (20/14) G2O (45/25 Plate)   *One partner

Skill: Clean, Lunge, Clean, Lunge (C,L,C,L)   WOD:  25 Min AMRAP 4 CLCL* (115/75) 25 HRPU 10 ALT D. Snatches (50/30) 1 for 1 40

Sled Push Knee to Ball Slam Ball up and overs Rope Slam D. Incline Row D. Curl Rower TRX Row L-Sits HandStand Hold 1x 30:30

For Time 50 Dips 50 Wall Balls (20/14) 50 OHL Steps (45/25 plate) 50 KB SDHP (70/45) 50 KBS (70/45) 50 Hollow Body Rocks 50

Skill:  30 HSPU for Time   WOD: 8 Rounds  3 Deadlifts (275/185) 2 Rope Climbs (mod: 3 rope climbs) 10 Plate Burpees 1 Min rest

Skill: 3RM Back Squat 5, 5, 3, 3, 3   WOD:  For Time 21-15-9 Front Squat (145/95) 30-20-10 T2B (mod: hanging knee tucks 1 for

Skill: Mobility (After Class)   WOD: Tabata Part A: Keep a constant running total  KBS (70/50) Goblet Squat (70/50)   Part B: Keep a constant running total