Thursday 12/19/13

Skill:

Squat Snatch  5  x  3


WOD: 
  SFC Bench mark WOD" Kevin"

15 min AMRAP

21-15-9

Deadlift 
-185/135

DU or  SU of 
-63/45/27

Box Jumps 
-24/20

Then as many 200M sprints as possible.
with time left


Score is the amount of 200M sprints done

Wednesday 12/18/13

Skill:
Max effort : 1 mile Run

WOD: Clint's Birthday WOD

"The SUCK"

100 Thrusters 
-95/65 

with 5 burpees done on the top of every minute.


 This can be done as a 2 person team or scaled to half. If you enjoy the SUCK knock it all out by yourself.

Tuesday 12/17/13

Skill:

Bench Press
Following Wendler


WOD:

Dipsy Doodle 


Five sets for max reps of Ring Dips

In 60 seconds, complete 5 hang cleans 
RTG 135/95     RX 95/65 
and then as many reps as possible of Ring Dips


Rest 60 seconds between sets

Monday 12/16/13

Skill:

Back Squats
Following Wendler

WOD: Benchmark Monday

Angie
each exercise must be finished before moving to the next one


100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Saturday 12/21/13

Skill:
Shoulder Press
Following Wendler 



"Run like you have OJ's glove"
WOD:
FOR TIME

400 meter run
20 burpees
20 v-ups
800 meter run
15 burpees
15 v-ups
1600 meter run
10 burpees
10 v-ups

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