WOD 12.31.13 Tuesday

The last class of the day is at 530 pm. There will not be childcare available in the evening.

Bench Press, 65% x 5, 70% x 5, 75% x 5, 80% x 5

10 rounds for time of:
10 Wallball, 20/14
10 Box jumps, 24″/20″

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WOD 12.30.13 Monday

5 x 1 Snatch Push Press + 2 Overhead Squats
*work up to 80% OHS

7 min amrap
30 Push-ups
21 Overhead Squats, 95/65

Rest 1 min

7 min amrap
30 T2B
21 GTO, 95/65

Rest 1 min

7 min amrap
5 Burpee C2B Pull-ups
3 Rope Climbs
*sub for rope equals 21 Kettlebell Swings

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WOD 12.27.13 Friday

Front Squat
70% x 3 x 2, 75% x 3 x 3

Skill: Muscle-up progressions

For time:
100 Double Unders
then…5 rounds of:
10 DB Deadlifts, 45/30 lb dumbbells
10 DB Front Squats, 45/30 lb
10 Handstand Push-ups
then…100 Double Unders

sub 2:1 singles and hand release push-ups for hspu

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WOD 12.26.13 Thursday

Muscle Snatch, 70% (of snatch) x 5, 75% x 3 x 2
Snatch High Pull, 65% (of snatch), x 5 x 3

“Randy”
75/55 lb Power Snatch, 75 reps

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