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:

Friday Dec. 19,2014

Skill:
12 min EMOM
Even) :45 max lunges
Odd) :45 max abmat sit-ups
Wod:
100 double unders
75 plate pushups
50 squat snatches 75/55
25 hspu
(No dropping from above the shoulder. Plate pushups are hands on a 45 lb bumper)

Thursday Dec. 18,2014

Skill: muscle up
Max sets of 3 in 5 min
Or Transition practice
Wod: 15 min AMRAP
5, 10, 15… 40 (ascending sets by 5)
kb swings 50/35
box jumps
wallballs 20/14 both @ 9

Wednesday Dec. 17,2014

Skill:
100 hip ext/
(woodland: 50 bb good mornings+100 ft bandy side walk)
Wod:
60 pull-ups
60 burpees
60/45 calorie Row