WOD 12-31-12

WARMUP:

10 X FRONT SQUATS 95/65

8 X PUSH PRESS 95/65

6 X KIPPING PULLUPS

3 ROUNDS

WOD:

3 ROUNDS FOR TIME

12 X BURPEE OVER THE BOX 24"/20"

9 X GROUND TO OVERHEAD 155/105

6 X MUSCLE UPS

*Sub for MU = 2 X STRICT PULLUPS & 2 X STRICT RING DIPS Per MU.

 So 12 x 12 Strict pullups & Strict ring dips per round.

TEAM WOD 12-29-12

TEAM WOD:

7 X OH KB SWINGS 50/35

7 X WALL BALL 20/16

AMRAP IN 7 MIN

REST 2 MIN

4 X POWER CLEAN 135/95

7 X BOX JUMP 24/20

AMRAP IN 6 MIN

REST 3 MIN

7 X DEADLIFT 185/115

7 X TOES TO BAR

AMRAP IN 5 MIN

**While  athlete # 1 completes the round, athlete # 2 will rest. Complete as many rounds as you can in time allowed!! Feeling strong? Try 70.5/50 KB, 155/100 PC, and 225/135 DL!

WOD 12-28-12

WARMUP:

15 X WALL BALL SHOTS 20/16

20 X KB SWINGS 50/35

3 ROUNDS

STRENGTH:

20 X BACK SQUATS

GO UP 5-10% FROM LAST TIME.

*For those of you doing a true 20 back squat for the first time, choose a weight that would be tough for 10 Reps. Bar cannot be racked until 20 Reps is reached, make sure you have a spotter for the later reps!!! IF THERE'S A QUESTION, MORE WEIGHT IS THE ANSWER!

WOD:

21 X POWER SNATCH 95/65

21 X PUSH PRESS 95/65

50 X DOUBLE UNDERS

15 X POWER SNATCH

15 X PUSH PRESS

50 X DOUBLE UNDERS

9 X POWER SNATCH

9 X PUSH PRESS

50 X DOUBLE UNDERS

WOD 12-27-12

WARMUP:

ROW 500 METERS

25 X BURPEE'S

WOD:

20 X PULLUPS

30 X HR PUSHUPS

40 X SITUPS

50 X SQUATS 

RUN 400 METERS

3 ROUNDS

WOD 12-19-12

WARMUP:

3 ROUNDS OF "CINDY"

WOD:

7 X DEADLIFTS 245/155

14 X HR PUSHUPS

RUN 200 METERS

7 ROUNDS

SKILL WORK = YOUR CHOICE

WOD 12-18-12

BERGUNER SNATCH WARMUP 45/33

WOD:

35 X OVERHEAD SQUATS 95/65

10 X BURPEE PULLUPS 8'/6'

25 X OVERHEAD SQUATS 

10 X BURPEE PULLUPS 

15 X 0VERHEAD SQUATS

10 X BURPEE PULLUPS

MIDLINE: 50 X V-UPS 25/15

WOD 12-17-12

BERGUNER CLEAN WARMUP 45/33

3 X HANG SHRUGS

3 X HANG SCARCROWS

3 X MUSCLE CLEANS

10 X 1 1/4 FRONT SQUATS

10 X PUSH PRESS

10 X THRUSTERS

STRENGTH:

POWER CLEANS

3-3-3-3-3

Sets of 3 will be touch and go, rest 2-3 Min between sets.

WOD:

3 X PUSH PRESS 155/110

5 X STRICT TOES TO BAR

7 X BOX JUMP 30"24"

AMRAP IN 12 MIN