Wednesday Dec. 31,2014

Skill:
Tabata hollow rock
Rest 1 min
Tabata hollow hold
Rest 1 min
5 min of handstand walk practice
Wod: 15 min AmRap
30 double unders
30 pushups
30 box jumps
30 plate ground to ovhd 45/25
30 see the lights 45/25

Tuesday Dec. 30,2014

Skill: Hang squat Clean
15 min
6×2
3 rounds
40 wall balls 20/14(all to 10′)
25 ring pushups
10 hang power cleans 185/125
Rest 1 min
21 min cap

Monday Dec. 29,2014

Skill:
12 min Amrap
250 m row
Partner holds a plank
Wod:(20 min clock)
First 10 minutes
1 min on 1 min off
Max Kb swings 53/35
Second 10 minutes
1 min on 1 min off
Max Goblet squat 53/35

Tuesday Dec. 23,2014

Skill:
3 rounds NOT FOR TIME
-20 GHD’s or 40 hollow rocks
-2 rope climbs or 10 pull-ups
Wod: 15 min AMRAP
12 Push press 135/95
9 box jumps 24/20
6 deadlifts 135/95

Monday Dec. 22,2014

Skill:
5 Back squat emom 10 min
Elite: 1.5x body weight
Rx: body weight
Scaled: