Monday 12/28/15
 

Strength -
Hang Power Clean 3-3-3-3-3 ramping up to heaviest weight
Power Clean 3-3-3-3-3 ramping up to heaviest weight
Squat Clean 3-3-3-3-3 ramping up to heaviest weight
(3 Hang Power Cleans directly into 3 power cleans into 3 squat cleans...5 sets till failure or heaviest weight)

WOD - 
AMRAP - 5 mins of:
10 Sandbag Clean & Throws over shoulder
10 Kettlebell Swing (Russian)s
Rest 1 min
AMRAP - 5 mins of:
5 Deadlifts, 315/225 lbs
5 Box Jumps 24/20
Rest 1 min
AMRAP - 5 mins of:
5 Handstand Push-ups
10 Pull-ups
15 Air Squats
 

Tuesday 12/29/15

WOD - AMRAP  20 minutes of:
3 Power Snatches 95/65 lbs
6 Overhead Squats 95/65 lbs
150m Row
15 Weighted Situp Med Balls 20/15lbs

Wednesday 12/30/15

7 rounds for time of:
5 Squat Cleans, 155/115 lbs
5 Burpee (Bar Facing)s
20 Double Under



Thursday 12/31/15 (10AM Class only)

Strength-
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Split Jerk 5-5-5-5-5

WOD - For time:
30 Thrusters, 75/55 lbs
3 Rope Climbs, 15 ft
20 Thrusters, 75/55 lbs
2 Rope Climbs, 15 ft
10 Thrusters, 75/55 lbs
1 Rope Climb, 15 ft


 

Friday 01/01/16 (12PM Class Only)

For time:
Row, 365 m
20 Deadlifts, 135/95 lbs
16 Burpee Pull-ups
20 Hang Power Cleans, 135/95 lbs
16 Burpee Pull-ups
20 Push Press, 135/95 lbs
16 Burpee Pull-ups
20 Front Squats, 135/95 lbs
16 Burpee Pull-ups
Row, 365 m

Saturday 01/02/16

WOD - Partner/ Team WOD

Sunday 01/03/15

Open Gym