Tuesday 12/28/15

Partner WOD 3 Sets of each Partner 1 Row 500/400 meters Partner 2 completes max distance OH Walking Lunge w/ plate 45/35 When Partner 1 finishes rowing, switch places Partner 1 Run 400 meters Partner 2 completes max T2B When Partner 1 finishes the run, switch places

3RFT – 40 D/U 2:1 20 Alt. Pistols (30 Assisted, 50 Air Squats) 40 D/U 20 T2B (30 Scaled) 40 D/U 20 KBS 70/53 *30 min Cap*

  Skill Work 5 RFT: 20 HR Push Up 40 Plank Shoulder Taps 600m Row *22 min Cap*

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!! Strength/Skill – Pistols 10-10-10 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Cindy’s evil twin sister… “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…

30 MINUTE ASCENDING LADDER 1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN 2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN 3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME 155/115