Thursday, December 15, 2011


 

21-15-9 reps of:

Sumo deadlift high-pull (95#/65#)

Overhead squat (95#/65#)

Sit up

Wednesday, December 14, 2011

 

Strength

3×5 Back squat

 

Conditioning

Death by 10 meters

Tuesday, December 13, 2011


 

AMRAP in 20 minutes of:

3 Wall climbs

6 L-Pull ups

9 Stone ground-to-shoulder

Monday, December 12, 2011


 

Rest / Make-up / Mobility

Sunday, December 11, 2011


 

Row 500m

-Then-

5 rounds of:

15 KB swings (55#/35#)

30 Double unders

-Then-

Row 500m

Saturday, December 10, 2011


 

Partner WOD

As a team, complete the following for time:

75 Toes to bar

100 Burpees

100 Lunges (95#/65#)

75 Box jumps (20″)

Friday, December 9, 2011


 

Rest / Make-up / Mobility

Thursday, December 8, 2011


 

Strength

3×5 Floor press

 

Conditioning

5,4,3,2,1 reps of:

Squat clean thrusters (155#/110#)

Muscle ups

Wednesday, December 7, 2011


 

3 Rounds for time of:

Run 400m

25 Deadlift (135#/95#)

10 Clapping push ups

Tuesday, December 6, 2011


 

Strength

3×5 Back squat

 

Conditioning

AMRAP in 10 minutes of:

4 Strict chin ups

4 Handstand push ups

12 Sit ups

12 Pistols (6 per leg)