Monday 12/23/13

Skill: 
Back Squat  follow Wendler

WOD: 

"The 12 WODs of Christmas"




FOR TIME: 
Complete this list IN ORDER, using only ONE BAR for every applicable exercise. RX Weight for MEN = #95 / RX Weight for WOMEN = #65. Scale as needed.



On the 1st WOD of Christmas, my Coaches gave to me… …1x Dead Lift.

On the 2nd WOD of Christmas, my Coaches gave to me… …2 x Hang Cleans and

…1 x Dead Lift.

On the 3rd WOD of Christmas, my Coaches gave to me… …3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 4th WOD of Christmas, my Coaches gave to me… …4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 5th WOD of Christmas, my Coaches gave to me… …5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 6th WOD of Christmas, my Coaches gave to me… …6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 7th WOD of Christmas, my Coaches gave to me… …7 x KBS ( 53/35)

…6 x Pull uUps

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 8th WOD of Christmas, my Coaches gave to me… …8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squat

…2 x Hang Clean

…1 x Dead Lift.

On the 9th WOD of Christmas, my Coaches gave to me… …9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squat

…2 x Hang Cleans and

…1 x Dead Lift.

On the 10th WOD of Christmas, my Coaches gave to me… …10 x Lunges

…9 x Slam Ball

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jump

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Clean and

…1 x Dead Lift.

On the 11th WOD of Christmas, my Coaches gave to me… …11 x Wall Balls

…10 x Lunges

…9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 12th WOD of Christmas, my Coaches gave to me… …12 x Double Unders

…11 x Wall Balls

…10 x Lunges

…9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

Friday 12/20/13

Skill:

Dead Lift 
Follow Wendler


WOD:

Fast and Furious

7 min AMRAP

7 Wall balls 
-20/14      RTG 11'/10'

7 Pull Ups

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