1-6-17

Friday – 

Teams of 2;
1 person working at a time;

‘Karabell Plus’
In 25 min see how far you can get:

Isabell
30 reps Snatch 135/95#
[note time]

then immediately into:

‘Karen’
20/14# Wall ball; 150 reps
[note time]

Remaining time is is AMRAP of Cindy;
5 Pull Ups
10 Push Ups
15 Air Squats

score is time for each section + AMRAP of Cindy.

1-5-17

Thursday – 

A; 4 Sets
A1. Close Grip Bench Press x5; rest 30 sec
A2. Dragonfly x5; slow & controlled rest 30 sec
A3. Single leg KB Deadlift x5 each leg, rest 30 sec

B. WOD:

3 rounds for max reps
45 sec on; 15 sec off to rotate 1. Bear Crawl; 10m = 1 pt 2. KB Hang Clean alt arms each rep 3. Box Jump + Step Down 24/20" 4. Row for cal rest 1 min active

1-4-17

Wednesday – 

A. Front Squat;
Build to a moderate set of 3 reps;
one set every 2 min for 12 min

B. 3 Sets
B1. KB Box Step Up x6 each leg, rest 30sec
B2. Barbell Bent over row x6-8;  rest 30-60 sec

C. WOD:

5 rounds for time;
10x KB Front Squat 53/35
10x KB Swing
30x Double Unders

1-3-17

Tuesday –

A. "Annie"

50-40-30-20-10

Double Unders
Sit Ups

B. WOD: 
Partner "DT"
in 15 min complete AMRAP;
12x Deadlift
9x Hang Power Clean
6x Shoulder to Overhead

155/105