Month: December 2014

Each Race is 7 Minutes   Race 1:   DB Box Overs (50/30) *AMAP *Switch every 5 reps *While one person works the other holds

Skill: Hang Snatch + OHS   WOD:  5RFT 7 Hang Snatches (95/55) FB (135/75) 8 OHS (95/55) FB (135/75) 9 SDHP (95/55) FB (135/75) 20 ABMAT

Skill: Foam Rolling   Minutes 0 – 10  EMOM Even Minutes: 10 Burpees (FB 12) Odd Minutes: 25 Double Unders/WJR (FB:40)   Minutes 12 –

Skill:  Toes to Bar   WOD: 7 Round AMAP 3 Mins on the clock to complete 50 Squats 10 Toes to Bar With the remaining

Skill: Deadlift (5, 5, 3, 3, 3)   WOD:  Ladder 3, 6, 9, 12,… 20 min cap HSPU Cleans (135/95) Alternating Pistols  (2 for 1)

Skill: Mobility (10 min)   WOD: AMRAPs 5 min each  2 Rope Climbs 8 Burpee Box Overs 2 min rest 15 DB/KB Bentover Rows (50/30) (each

Skill: Front Squats  5, 5, 5  (Tempo  3 seconds down: 1 Second up) (10 min)   WOD: Chipper 80 Front Squats (135/95) 100 Weighted HRPU (45/25

Skill:  Cluster (Clean + Thruster)   WOD:  5RFT 8 Clusters (135/75) 16 Burpees 12 Lateral Box Jumps and Overs (1 for 1) 2 Min rest

Skill:  OHS   WOD: For Time  30 Minutes on the clock to complete:   3 Rounds of: 5 Sprints on blacktop (there/back = 1) 21

Skill: Pistol   WOD: Ladder 10 – 1 Deadlift (225/155) 1 – 10 Pistols (2 for 1) 20 Russian Twists 1 for 1   25