Friday 12.26.14

                         Akinwale

A) For Reps:

    1 min squat cleans (135/95)

    1 min push jerks

    2 min squat cleans

    2 min push jerks

    3 min squat cleans

    3 min push jerks 

Rest 5 min

B) Gymnastics skill

    For Time

    200- double unders

       Or

    600- single unders

   * 7min cap

C) Rec/Mob

Wednesday 12.24.14

                      Ben Smith

A) Hatch day 11.2

   BS

 5@60

 5@65

2x5@70

  FS

5@60

5@70

5@75

5@80

B) 3rds for time 

    20- pull-ups

    15- kb swing

    10- box jump 

C) Rec/Mob

Tuesday 12.23.14

                Strength and skill

  

A) 15-12-9-6-3

    Hang squat clean (115/75)

    HSPU

    Bar facing butler

    Rest 5 min.

    

    100- double unders (300- singles)

     50- wall ball (20/14)

B)  Gymnastics strength

     Strict Pull-ups 5x5 (ring rows if you can't do strict)

    *rest 45 seconds 

    *advanced strict chest to bar

C) Rec/Mob

    

Monday 12.22.14

     

A) Hatch day 11.1

    BS

 5@60

 3@70

 2@80

 2@90

 1@95

 1@102.5 or more 

  FS

5@60

5@70

2x5@75

B) For Time:

    1 mile Run

C) Rec/Mob

Friday 12.19.14

                      Throwback

A)  EMOM 10

     10- wall balls

      5- box jumps

B) AMRAP 15

    40- double unders 

    15- kb swings 

     10- pull-ups 

C) Rec/Mob

    

Thursday 12.18.14

 From the mind of Pat Sherwood!

 With a continuously running clock:

For time:

• 21 Deadlifts 225/155
• 200m Shuttle run(50m out & back, x2)
• 15 Deadlifts
• 200m Shuttle run
• 9 Deadlifts
• 200m Shuttle run

Rest 5 minutes & repeat, but:

• Change Deadlift to Thruster 95/65

Rest 5 minutes & repeat, but:

• Change Thruster to Power Snatch 75/55

Wednesday 12.17.14

A) EMOM 10

    3- hang power cleans 

B) Hatch day 10.2

   BS

  5@60

  5@65

  5@70

  5@75

  FS

  5@60

  5@65

 2x5@70

C) 3sets

    Oh lunge x20

    RDL x10

    Weighted situpx10

Monday 12.15.14

A) Clean+ hang clean+jerk

    * 12 min to build to a heavy set

B) Hatch day 10.1

    BS

  5@60

  5@65

  5@70

  5@75

  FS

 5@60

 5@65

2x5@70

C) Bent over row 3x5

    Pullup 4x5

    Strict press 4x5

Friday 12.12.14

               3,2,1... Ho Ho Ho!

12 DAYS OF CHRISTMAS WOD

25 Min Cap

1 Bear Complex (12)

2 Box Jump (22)

3 KB Snatch/C&J (30)

4 Burpees (36)

5 Toes to Bar (40)

6 Wall Balls (42)

7 KBS (42)

8 Pullups (40)

9 Deadlifts (36)

10 Double Unders (30)

11 Push Press (22)

12 Power Cleans (12)

*All bar movements (95/65)

*KBS (55/35)

Thursday 12.11.14

A) EMOM 8

    3- hang power clean

     * stay light, make reps perfect 

B) For Time:

  Buy In--  50- calorie row

  3 rds

  20- pull-ups (chest2bar- advanced)

  30- SitUps 

  50- double unders 

 Cash Out-- 400m Med Ball run 

C) Rec/Mob

   

Wednesday 12.10.14

A) Power Snatch 

   12 min to find heavy 1 rep

B) Hatch day 9.2

   BS

 5@65

 3x5@75

  FS

 4x5@65

C) Bent over row 3x5

    Lateral raises 3x10

    Weighted SitUps 3x8

Tuesday 12.9.14

A) Push Press

   *10 min to find 3RM

B) For Time:

    21-15-9

    Push press (115/75)

    Box jump (24/20)

    V-Ups

C) Rec/Mob

Monday 12.8.14

A) Hatch day 9.1

    BS

  5@60

  3@70

  2@80

  2@90

  1@95

   FS

 5@65

 4@75

 4@80

 4@85

B)  AMRAP 5

     Squat clean thruster (155/105)

C) Rec/Mob

Friday 12.5.14

A) Snatch 

    10 min to build to a heavy single for the day

B)  4 rds

   250m Row

   25- pushup 

   10- box jump overs (24/20)

   Work:Rest 1:1

C) Rec/Mob

Wednesday 12.3.14

 

               Haters gonna hate

A) Hatch day 8.2

    BS

 2x5@65

 3x5@70

  FS

4x5@60

B) AMRAP 8

    30- double unders 

    10- kb swing (choose the weight)

C) Rec/Mob