Tuesday Dec. 9,2014

Helen (12 min cap)
3 rounds
Run 400 m
21 kb swings 53/35
12 strict pull-ups
(Kipping allowed but is not RX)
Rest 1 min
Complete 1 more round of Helen… But in reverse.

Monday Dec. 8, 2014

Isabel (6min cap)
30 Snatches 135/95
Rest exactly 1 min
30 Bar Facing Burpees

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