WOD 12.31.2016 Saturday

3 Person Team WOD

For Time:

  • 30 Deadlifts, 245/165#
  • 40 Synchronized Burpees
  • 50 Power Cleans, 155/105#
  • 60 Pull-ups (partition)
  • 70 Hang Power Cleans, 135/95#
  • 80 Double Unders (all 3 must complete)
2 Person Team WOD

For Time:

  • 20 Deadlifts, 245/165#
  • 40 Synchronized Burpees
  • 40 Power Cleans, 155/105#
  • 40 Pull-ups (partition)
  • 40 Hang Power Cleans, 135/95#
  • 80 Double Unders (all 3 must complete)
3 Person Team WOD

For Time:

  • 10 Deadlifts, 245/165#
  • 15 Synchronized Burpees
  • 20 Power Cleans, 155/105#
  • 25 Pull-ups (partition)
  • 30 Hang Power Cleans, 135/95#
  • 80 Double Unders (all 3 must complete)
Core/Accessory

4 rounds

  • 10 Hollow Rocks or :10 Hollow Hold
  • 8 V-ups
  • 8 Tuck Crunches
  • 10 sec Hollow Hold
  • Rest 1 min

WOD 12.30.2016 Friday

Weightlifting

Front Squat

  • 75% x 2
  • 80% x 1
  • 85% x 1
  • 75% x 2
  • 80% x 1
  • 85% x 1
Metcon

For time:
21-18-15-12-9-6-3

  • Strict Press, 95/65#
  • GHD Sit-ups
Accessory

4 rounds

  • 12 Weighted Hip Ext w/2 sec pause
  • 10 reps each of 3 way shoulders (light plates or dbs)

WOD 12.29.2016 Thursday

Weightlifting

Bench Press

  • 65% + 10# x 6
  • 65% + 10# x 6
  • 65% + 10# x 6
  • 65% + 10# x 6
  • 65% + 10# x 6
  • 65% + 10# x 6

Lying DB tricep extensions

  • 3 x 12
Metcon

5 rounds
1:00 on/:30 off

  1. 20/15 Cal Bike
  2. 20 Ball Slams, 35/25#
  3. 20/15 Cal Row

* If you complete the reps before 1:00, rest the remainder of the time plus the additional :30

WOD 12.28.2016 Wednesday

Weightlifting

Back Squat

  • 70% x 1
  • 80% x 1
  • 85% x 1
  • 70% x 3
  • 70% x 3

WOD
15.3
14 min AMRAP

  • 7 Muscle-ups
  • 50 Wallball, 20/14# to 9′
  • 100 Double Unders

Scaled 15.3
14 min AMRAP

  • 50 Wallball, 20# to 10’/10# to 9′
  • 200 Single Unders

* Can also scale with movements off of the Rx version