12/10/2016

Buy In: 5min: 10 samson stretch, 10 wall facing OHS, 10 jack sparrows, 10 primal pulls.

Skill: 10min EMOM
odd: 4 alt TGU
even: 4-6 Dips / 1-3 MU

WOD: 3 x partner Baseline:

50 ft Farmer carry per person

400m run (together)

30 alternating step up/BJ

20 partner sit ups

10 high five pushups

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12/09/2016

Buy In: 2x: bear crawl + jog back, spider crawl + jog back, burpee broad jump + job back.

Skill:
A1. Shoulder Press: 4-3-2-4-3-2 (heavier on second wave); 30 sec rest
A2. 20-30 sec support hold on rings x 6 sets; 1 min rest

WOD: 3 sets
10 Cal Row
10 Box Jumps
10 KBS
10 Burpees
2 min rest

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12/08/2016

Buy In: 4 sets, 15 sec amrap, alternating between the following:
Jump jacks, stationary lunges, mountain climbers, plank hold

Skill: Back Squats: 5 sets of 3 @52X1, work to a tough load; focus on tempo

WOD: 12 min EMOM
odd: 10 Thrusters (95/65)
even: 10 TTB

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12/07/2016

Buy In: 3 rounds: 10 wall angels, 10 should taps/HS hold, 10 hollow rocks, 10 primal pulls

Skill 12 min EMOM
1st: 3-5 strict chest to bar pull ups
2nd: 3-5 strict HSPU

WOD: 10min AMRAP:
30 DU
20 Wall Balls
10 HR Pushups

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12/06/2016

Buy In: 2 rounds: 100m ROWling + burpees, 1 round cindy
Skill:
A1. Ring PushUps x 8 reps x 5 sets; 1 min rest

A2. Bent over double DB rows x 6-8 reps x 5 sets; 1 min rest.

B. 6min EMOM:
1st min: 30 sec high plank hold
2nd min: 30sec hang from the bar.

WOD: 5 rounds for time (95/65):
10 Hang Power Cleans
8 Stationary front rack
6 Shoulder to OH
4 lateral bar hop burpees

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12/05/2016

Buy In: 12 min EMOM 10 DU + 15 sec plank hold.

Skill: Front Squats: take 10min to build up in weight while doing 30 skips, 10 airplanes. Then, 8 min EMOM: 2 reps @84% (aim for 10-20lb more than last week)
WOD: 7 sets:

7 Power Snatch @65/45

5 Air squats

3 Pushups

Rest 30 sec.

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12/03/2016

Buy In: 5 min coach led dynamic warm up. (if nice out, 1km med ball run)

Skill: 12 min EMOM: 3 HSPU + 15 sec plank hold.

WOD: 15min Partner AMRAP:

100 TTB into AMRAP Burpees with remaining time.  Only 1 partner works at a time. Score = # of burpees.

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12/02/2016

Buy In: 5min Coach led animal walks warm up (bear, duck, spider, inchworm, grasshopper etc.)

Skill:

A1. Shoulder Press: 5-4-3-5-4-3 (heavier on second wave); 30 sec rest

A2. 20-30 sec hang from rings x 6 sets; 1 min rest

WOD: 21-15-9
Thrusters (95/65)
Bar hop burpees

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12/01/2016

Buy In: 3 x ROWling + pushups, 5 broad jumps, 5 primal pull throughs, 5 wall angels.

Skill: Back Squats: 5 sets of 5 @52X1, work to a moderate load; focus on tempo

WOD:

5 rounds for time:

200m Run

10 DL (225/155)

5 Strict HSPU

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11/30/2016

Buy In: 5 min Skipping AMRAP – every time you break = 3 pushups.
WOD: 12 min EMOM

1st: 3-5 strict ring pull ups

2nd: 6-8 shoulder taps from wall walk up

3rd: 30 sec high plank hold

WOD: 3 sets:

500m Row

10 HR Pushups

10 Goblet Squats (24/16kg)

3 min Rest between sets.

Score = total time

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