December 17, 2014

12/18/14

Strength:3 Rounds 
Right side plank-45sec
Left side plank 45 sec 
Reg. Plank-45 sec

WOD: For Time 
Row 5k 

December 16, 2014

12/15/14

Strength:Snatch Push Press 5x3(start with a moderate to light weight and climb)

Snatch Pull- 5x2 ( if you're  a beginner at snatching suggested percentages are 70%,75%,80%,85%x2 and if your pretty comfortable with snatch 85%, 90%,95%,100% and 105%

WOD: 8 min AMRAP
10 Goblet Lunges 55/35
10 Deficit Push ups 45/25




December 15, 2014

11/16/14

Strength:  12-15 min to build to 90%-95% for a heavy single

WOD-5 Rounds
Run 200m
8 Cleans 135/95
40 Double Unders
Rest 90 sec  after each Round

11/15/14

Strength: Snatch(power or Squat) 60%x3, 70%x3,75%x2,80x1,(85%1,)x2,90x1
WOD:
FOR AS LONG AS POSSIBLE
EMOM:
5 Lateral Burpees over bar
6 Thrusters 95/65
 7 Box Jumps
*if you don't get at least 5 rounds turn into a 10min AMRAP

December 11, 2014

11/12/14

0:00-5:00
25 Strict HSPU
5:00-15:00
"Karen"
150 Wallballs
15:00-20:00
Row 500m
20:00-Done.
Sprint 400m.
*score is total time*

December 10, 2014

12/11/14

Strength: Strict Press 4x10

WOD:7 min AMRAP
Ascending by 3s
3 6 9 12......
Clean and Jerk 95/95
BoxJumps