12/12/2013 “Don’t Drop the BABY”…DHP TIME

WOD 1 “Dont’ Drop the BABY”

5 rounds for time of

10 KB Swings 53/35

10 Lunge steps (Out and Back) 53/35

10 Goblet Squats 53/35

If you DROP(or even set down) the BABY…run 200m.

Post WOD Strength

5 Evolutions of DHP…100%/60% Bodyweight and go Up!

“DHP”

3 Deadlifts

2 Hang Cleans

1 Push Jerk

2 Hang Cleans

3 Deadlifts…BAR CANNOT REST ON GROUND THROUGH ENTIRE EVOLUTION!

12/11/2013 2/2×5 Strict Press/Push Press…ROW…Flutr/Mtn

Strength 2/2×5

Strict Press/Push Press

50% BW and Up each Round

You will do 2 Strict Pess ans then 2 Push Press at each weight

***Record Max Load***

WOD I

5 Intervals of 30/30r Row for Calories

WOD II

10-15-20-25-30

Flutterkicks

Mountain Climbers

Go Unbroken!!

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

11/29/2013 Post TURKEY WOD

Skill 3×3 Clean and Jerk

WOD 15 min AMRAP

3 Pullups

6 Pushups Mil/HR

9 Airsquats

3 Clean n Jerks

155/105

135/95

115/85

95/75-65

Gritter              #                  Rnds

Cam                155               15+7

Todd               155               14+9      

Jake                155              12

Butler             155               9+18

Burton            155               8+11

HB                   135              15+3

Cliff                 135              12+18

Rebecca          95                 11+19

Brie                 95                 10+19

Josh                135               9

David              135               6+18

James             115               12+2

Lauren            85                 11+2

HBIC               85                 10+8

Robbie            115               10

Bryan              95                 11+19

Miranda          75/Grn         10+6

Haley              75/Blue        9+20

David              95                 9+18

Christina         75                 9+3

Phil                 75                 9

Eleanor           65/BlueRd   11+6

Carolyn           65                 9+3

Barbara Jean  55                 8+16

Kathy              50                 6+3

11/28/2013 Happy Thanksgiving Championship Fight Gone Bad

WOD Championship Team Fight Gone Bad

5 Rounds of 1 min each

Wall Balls 20/14

Sumo Deadlift Highpulls 75/55

BoxJumps 20″

Push Press

Row (Calories)

As a Team of 3 you will go 1 at a time and rotate through the exercises for 5 rounds.

1 does Wallballs

2 does SDHP

3 does Box Jumps

1 does Push Press

2 does Row

3 Starts rd 2 with Wall Balls

1 does SDHP and the cycle repeats for 5 TOTAL ROUNDS!

There is NO REST in between exercises OR rounds.

Score is TOTAL REPS!