30 December 2016

Friday 30 Dec 16

12/30

Long partner chipper

Split the work however necessary

Bar loaded with 135/95 must travel 1600 m

Every time bar is dropped or passed off both parties must perform 5 snatches at 135/95 respectively

28 December 2016

Thursday 29 Dec 16

12/29

STRENGTH:

3x5 ohs @ 75%
3x5 front squat @ 75%

WOD:

6 RFT
200 m run
50 DU

27 December 2016

Wednesday 28 Dec 16

12/28

CORE/STRENGTH:

Deadlift 3x5 75%
3x10 BB evil wheels

PARTNER WOD:

Double heavy grace
60 total ground to overheads at 185/125

26 December 2016

Tuesday 27 Dec 16

12/27

STRENGTH:

12 min EOMOM
Work up to a heavy set of 2 back jerks

WOD:

Sprint Chipper ft

40 burpees over the bar
40 deadlifts 135/95
40 pull-ups
40 box jumps
20 cleans 135/95
20 push press 135/95
20 HSPU
20 air squats

Monday 26 Dec 16

12/26

CORE:

4x10 strict toes to bar
4x20 sit-ups
4x60 sec plank

PARTNER WOD:

12 total rft
Partner A: 12 overhead lunge 155/115
Partner B hang from the bar
Round complete, switch

22 December 2016

Friday 23 Dec 16

12/23

STRENGTH:

30 min find 1rm snatch

WOD:

Isabell
30 snatches 135/95

Thursday 22 Dec 16

12/22

STRENGTH:

30 min find 1rm clean and jerk

WOD:

Elizabeth
21-15-9
Cleans 135/95
Ring dips

20 December 2016

Wednesday 21 Dec 16

12/21

STRENGTH:

20 min find 1rm deadlift

PARTNER WOD:

5 rft
20 partner pistols
10 synchronized pull-ups
10 snatches 135/95

Tuesday 20 Dec 16

12/20
STRENGTH:

10 min find 1rm strict press
Then
10 min find 1rm pushpress


WOD:

For time complete
1200m run
100 DU
50 push-ups
800m run
100 DU
50 push-ups

19 December 2016

Monday 19 Dec 16

12/19

STRENGTH:

20 min find 1rm back squat

WOD:

Fran
21-15-9
Thrusters 95/65
Pull-ups

16 December 2016

Friday 16 Dec 16

12/16

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

14 December 2016

Thursday 15 Dec 16

12/15

STRENGTH:

   3x2 strict press 90%
   3x12 ring push-ups

WOD:

   16 EMOM
   Even: 30 DU
   Odd: 3 cleans (find a heavy 3)

13 December 2016

Wednesday 14 Dec 16

12/14

STRENGTH:

   3x3 deadlifts 85-90%
   3x1+1+1 hang clean+ full clean+ jerk

Partner WOD:

    10 rft alternating 1-1 rest
    100m sprint
    10 pull-ups

Tuesday 13 Dec 16

12/13

STRENGTH:

   3x3 pushpress 85-90%
   3x2 low hang snatch 80%

WOD:

   10 min amrap
   20 wall balls 20/14
   20 sit-ups

12 December 2016

Monday 12 Dec 16

12/12

Strength

   3x3 back squat 85-90%
   3x2 back jerk (technique more that weight)

WOD:

   Chipper for time
   400 m run
   40 burpees
   40 double unders
   400m run
   30 deadlifts 135/95
   30 push-ups
   400m run
   20 cleans 135/95
   20 pull-ups
   400m run
   10 snatch 135/95
   10 pistols

08 December 2016

Friday 09 Dec 16

12/09

Strength

2x5 front squat @80%
2x5 push press @80%
2x5 back squat @80%

WOD:

Kelly

5 rds for time
400m run
30 box jumps ups 24/20
30 wallball 20/14

Thursday 08 Dec 16

12/08

Skill

        Tabata
            DU
        Then tabata
            Pistols

WOD:

        Amanda

            9-7-5
            Muscle ups
            Snatch 135/95

06 December 2016

Wednesday 07 Dec 16

12/07

Strength

        10 min EOMOM
        2 clean and jerks @75-90%
            (Challenge yourself)

WOD:

        Barbara

        5 rds for time, rest 3 minutes in between each rd.

        20 pull-ups
        30 push-ups
        40 sit-ups
        50 air squats

Tuesday 06 Dec 16

12/06

Strength

        Superset 6 rds not timed
        60 sec plank
        Snatch triple  @70-75%

WOD:

        Diane
            21-15-9
            Deadlift 225/155
            HSPU

04 December 2016

Monday 05 Dec 16

12/05

Strength


        5,5,3,2,1,3,5
        Backsquat (wave up to a heavy and wave down)

WOD:

       
DT

            5 RFT

            12 deadlift 155/105

            9 cleans 155/105

            6 push press 155/105