WOD| December 11, 2012

SKILL:

Muscle Up Clinic

Warm up Snatch to WOD Weight

 

WOD:

"Amanda"

9-7-5

Squat Snatch (135/95)

Muscle-Ups

 

Modified WOD:

9-7-5

Power Snatch (135/95)

Pull-Ups (reps x 3)

Dips (reps x 3)

 

 



WOD| December 10, 2012

SKILL:

Double Unders

150 for time or 6 min of continuous single/DU work

 

WOD:

 

5 min AMRAP #1

4 Burpees

8 Thrusters (75/55)

12 Air Squats

 

~ Rest 3 min ~

 

5 min AMRAP #2

4 Hand Release Pushups

8 Wall Balls (20/14)

12 Abmat Situps

 

 

WOD| December 8, 2012

SKILL:

Power Cleans

5x5x3x3x1x1x1

 

WOD:

50 Ring Rows

50 Box Jumps (24/20)

50 Double Unders

50 Air Squats

50 Leg Lifts

 

 



WOD| December 7, 2012

SKILL:

Deadlift

3x3x3x3x3x3x3

 

WOD:

 

3 RFT

14 Overhead Lunge Steps (75/55)

12 Front Squats (75/55)

10 Push Press (75/55)

8 Power Snatch (75/55)

 



WOD| December 6, 2012

SKILL:

Squat Snatch

3x3x3x3x3

 

WOD:

Tabatas Thursday

Walls Balls

KBS (53/35)

Abmat Situps

Row for Total Calories

 

 

 



WOD| December 5, 2012

SKILL:

Row 1500m for time

 

WOD:

12 min AMRAP

8 Shoot-thrus

16 Abmat Situps

24 Double Unders

Post WOD:
10-15 min Shoulder & Hip Mobility

 

 



WOD| December 4, 2012

SKILL:

Squat Cleans

5x5x3x3x3

Bear Complex

5x5x3x3x3

 

WOD:

4RFT

5 Reps Bear Complex (135/95)

(5 burpees everytime bar drops between reps)

10 Frog Jumps over bar