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

Saturday 12/07/13

SKILL: 
Over head Press
-Follow Wendler

WOD:


4RFT

400M Sandbag carry 
-45/25

20 Step ups with sandbag 
-24/20

20 Ground to overhead with sandbag 

400M Sandbag carry

10 Step ups with sandbag

10 Ground to overhead with sand bag

400M Sandbag carry

Friday 12/06/13

SKILL:

Deadlift 
-follow Wendler

WOD:

"Tears of a spider monkey"


5 RFT 

20 Shoulder press
-75/45

20 Overhead squats 
-75/ 45

( RTG for this WOD is 7 RFT)

Thursday 12/05/13

Skill: 

Snatch from the hang
-3x5  adding weight each set , 

WOD: Members WOD Day


"Nasty Noee's WOD"


50 sit ups 
-RTG with 10lb weight

50 push ups 
-RTG with 25lb weight

50 slam balls 
-20/10

50 Unbroken single unders