Saturday 12/28/13

SKILL:

Shoulder press 

-follow Wendler

 

WOD:

Partner WOD 

2 Rounds for Reps

One person works for 1:00 while the other person rests. Each person will do each exercise twice.

Power Cleans 

-95/65

Burpees

Shoulder to OH 

-95/65

Sit Ups

Friday 12/27/13

SKILL:

Deadlifts 
-follow Wendler

WOD:

3RFT

30 KBS 
-53/35

15 Pull Ups

Thursday 11/26/13

SKILL:

Turkish get ups
-5x3 working up to a heavier weights

WOD:

10M AMRAP

3 HSPU

10 Deadlifts 

-RX 185/135

RTG 225/165 

Tuesday 12/24/13

Skill :
BenchPress
Follow Wemdler


WOD:

Wave your toes in the air like you just don't care!

8 Min AMRAP

Increasing by reps 2 each round
2-4-6-8-.......

Snatch
-RTG 95/65      RX 75/45

Toes to rings

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