12-31-16

Saturday – 

A. Deadlift; 
Build to heavy single rep;
one rep every 2 min for 14-16 min

B. WOD:

 In teams of 2;
perform max reps at each station
4 min on; 1 min off - 1 person working at a time

 1. V-Ups

2. Hand Release Push Ups [ADV - ring dips] 

3. Row for Cal

 

12-30-16

Friday – 

A. Strict Press;
Build to a 1RM from a rack in 10-15 min

B. WOD:

"Fight Gone Bad"
3 Rounds for max reps; 1 min per round,
Rest 1 min after all 5 stations are complete

1. Wall Ball
2. SDLHP 75/55#
3. BJ 20/16"
4. Push Press 75/55#
5. Row for Cal
rest 1 min

12-28-16

Wednesday – 

A. Overhead Squat;
Build to heavy single rep;
one rep every 2 min for 14-16 min from a rack

B. WOD:

"Cindy"
20 min AMRAP
5x Pull Ups
10x Push Ups
15x Squats

12-27-16

Tuesday –

A. Power Clean
one rep every 90 sec for 12-15 min
building to a heavy single rep.

B. WOD:

Elizabeth;
21-15-9, reps for time
Power Clean 135/95#
Ring Dips

or ADVANCED RX ONLY

"Amanda"
9-7-5, reps for time
Muscle Up
Squat Snatch 135/95#