01-03-17: Arms!

Skill:
Strict Press
12 @ 35/40%
10 @ 45/50%
8 @ 55/60%

WOD: 
3 Rounds for Time
15 Deadlifts  225/135
20 Bar Push Ups
10 Bar Over Burpees

01-02-17: DB Split Jerk

Skill:
Back Squats
8 @ 35/45/55/65/75%

WOD:  
20 Minute AMRAP
20/15 Cal Row
30 Abmat Situps
10 DB Split Jerks (5 Each Arm)  
200m Run
20 Jumping Lunges

12-21-16: Squat, Clean, Jerk, Carry

Skill:
8@35%
5@45/55/65%
3@75%
1@85%

WOD:
1.  15:00 Minutes to Find a Heavy Hang Clean & Jerk
2.  Then,
4 Rounds
Heavy Farmer’s Carry, Rig to Rig x 2
25 Flutterkicks

12-20-16: Rowing, Wall Balls and Dumbells

WOD:
Alternating EMOM – 5 Rounds
10/8 Cal Row
10 Wallballs
10 DB Snatch  60/35 (5 Each Arm, No Alternating)

Rest 1:00

3 Rounds NFT, but Go FAST
25 Abmat:  Straight Legs, Touch your TOES
10 DB Push Press (5 Each Arm):  HEAVY

12-19-16: Monday Mash Up

WOD:
1.  0:00-10:00
2:30 EMOM (0:00, 2:30, 5:00, 7:30)
1 Round of DT:  12 DL, 9 HPC, 6 Push Jerks   155/105

2.  10:00-25:00
400m Run
30 Cal Row
20 Burpee Over Rower
For Time, Rest After Completed Until 25:00

3.  25:00-Time
4 Rounds for Time
3 Squat Cleans  –  HEAVY….Add Weight From DT
15 KB Swings American  53/35
45 DU / 150 Singles

12-16-16: Carl’s Jr or Bob’s Big Boy??

Bob’s Big Boy
1 Mile Run Buy In
5-4-3-2-1
Rope Climbs
10-8-6-4-2
Deadlift 100% BW
5-4-3-2-1
Clean and Jerk  100% BW
***800m Run After Each Set of CnJ
38 Toes to Bar Cash Out

OR
Carl’s Jr
800m Run / 1000m Row Buy In
5-4-3-2-1 Rope Climbs / 3x Pull Ups
10-8-6-4-2
Deadlifts
5-4-3-2-1
Clean and Jerk
***400m Run After Each Set of CnJ
38 Toes to Bar Cash Out

12-15-16: Not for Time Bench Press Thursday

WOD 1:
Not For Time, for Swole!!  
5 Rounds
10 Bench Press
10 DB Rows (Each Arm)
10 Weighted Step Ups (Each Leg)

WOD 2:
20 Push Jerks @ 70%

12-14-16: Jump, Squat, Push, Lift; Repeat

WOD 1:
3 Rounds for Time
80 DU / 240 Singles
30 PERFECT Airsquats
25 HR Pushups
20 Deadlifts  185/105

Rest 5:00

WOD 2:
1000m Row

12-13-16: Barbell Complex EMOM

Skill:
Back Squats or Front Squats
8 @ 45%
5 @ 55, 65, 75%
3 @ 80, 85%

WOD:
3:00 EMOM – 10 Rounds
8 Wall Balls
Barbell Complex:
5 Hang Cleans
1 Front Squat
1 Jerk
*Start at 50% 1RM CnJ – Add Weight Each Round

12-12-16: Strict Press

Skill:
Strict Press
8@45%
5@55, 65,75%
3@80, 85, 90%

WOD:
Buy In – 800m Row
40 Abmat Situps
20 Russian KB Swings   70/44
10 Goblet Squats
400m Run
30 Abmat Situps
15 KB Swings
5 Goblet Squats
400m Run
40 Abmat Situps
20 KB Swings
10 Goblet Squats
Cash Out – 400m Row