12/10/2013 Run/Deadlifts/Burpee/SlamBalls

WOD 5RFT

400m Run

10 Deadlifts 275/185

5 Bar over Burpees

10 SlamBalls 40/30/20

12/9/2013 Hang Cleans/Jumping Lunges

WOD 5 RFT

10 Hang Cleans 155/95

10 HSPU or 2x HR Pushups

20 Jumping Lunges

20 Double Unders/80 Singles

12/5/2013 Deadlifts/Burpees/Run…Thrusters!!!

WOD 10-8-6-4-2

Deadlifts (X-125%/Rx-100% BW)

Bar Over Burpees

200m Run

Post WOD

25 Thrusters 45/35

12/4/2013 Fish Game…”Haley’s B-Day”

Pre-WOD Fish Game on the Rower

WOD 5 Rounds for Reps

30 Secs on/30 Secs off

Slam Balls 30/20

Plank

Abmat Situps

Floor Press 45/35 Plate

12/3/2013 DU/SPRINT REPEATS…Squat Clean EMOM

Skill 5 RFT

20 Double Unders/80 Singles

200m Sprint

WOD EMOM 1

5 DU/20 Singles

1 Squat Clean  X-100%/80% BW

Add 1 Squat Clean every Min

Once you fail GO BACK DOWN without Double Unders!

CORE

100 Bicycles (2ct)

12/2/2013 New Month…YEA Backsquats and Weighted Stepups!

Strength

5×5 Backsquats

100% BW and Up

or

155/105

WOD 4 RFT

400m Run

20 Stepups 24/20 53/35 KB

20 KB Swings (Rus)

40 Flutterkicks (2ct)

Core

3×20 Hip Extensions