Saturday 12/14/13

SKILL:

Shoulder press:follow Wendler

WOD:

For max reps:

One minute of Spartan push ups

One minute of Butterfly sit ups

One minute of Wall balls

One minute of Goblet squats
- KB 53/35

then 45 seconds of each movement;

then 30 seconds of each movement;

then finish with 15 seconds of each movement.

(The entire workout should take you exactly 10 minutes. Keep a running total of and report your completed reps.)

FRIDAY 12/13/13

SKILL:

Deadlifts: follow Wendler

WOD:

Tabata 

20 seconds of work and 10 seconds of rest:

8 alternating rounds of dead lifts  (60% of 1 RM) 
-and 
1 arm KB snatches 
-53/35 switching arms every round

Thursday 12/12/13 Team WOD

Skill:
Snatch balance

5x5 adding weight each set 
( first 2 sets  are warm up and work on form)


WOD:


In teams of three, with only one person working at a time, complete the following as quickly as possible:


800M Slam Ball  Relay Run
 ( passing the ball person to person while running)
-20/10

200 Alternating Reverse Lunges w/Plate Overhead
- 45/25 lbs

200 Sit Ups

200 Push ups

800M Slam Ball Relay Run 

-20/10

Wednesday 12/11/13

SKILL:

10 min EMOM 
( even minutes do single unders on odd minutes do double unders)


WOD:

For time

50 Cleans from the hang 
-doing 3 burpee box jumps at the top of each minute

Tuesday 12/10/13

SKILL:

Bench press: follow Wendler

WOD:


5RFT

5 Burpees Over Barbell

7 Front Squats 
-RTG155/105     RX 135/95

9 Chin to bar    
-RTG Chest to Bar Pull-Ups

MONDAY 12/09/13

SKILL:
Back squats : follow Wendler

WOD:

"Helen"

3RFT

400M

21 KBS       53/35

12 Pull ups