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