Friday Dec. 5, 2014

Skill:
Strict press
5×10
Wod
200 m pinch plate run *
60 pistols
45 Shldr to ovhd 205/125
200 m pinch plate run *
*(men 2 15lb plates/girls 2 10 lb plates)

Thursday Dec. 4, 2014

Skill:
(Work w a partner)
Each Accumulate
2 min in a plank 70/45
50 GHD’s
1 min hang from pullup bar
1 min support at top of the ring dip
Wod:
10 min Amrap
10, 20, 30…50…..100
Double unders
Abmat situps

Wednesday Dec. 3, 2014

Skill
3×5 Back Squats
All sets heavy! Try to go a little bit heavier than last week

WOD
5-10-15-20-25
Squat Clean 95/65
Pull Ups
At end of the workout row a slow 750m or run a slow 600m

Tuesday Dec. 2, 2014

Skill:
Alternate with a partner
2x each
Row 1k
@2k PR 500m pace
Wod:
15 min AMRAP
5 box jump overs 24/20
10 ring pushups
15 deadlifts 135/95
At end of the workout row a slow 750m or run a slow 600m

Monday Dec. 1, 2014

Skill: 15 minutes
Snatch+ohs
15 min amrap
Buy in: 30 toes to bar or 60 abmat sit-ups
5 burpees
10 front squats 45/35
15 back squats 45/35