Sunday, 12-25-16

Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…

Strength – Push Jerks 3-3-3-3-3 Skill – Kipping Pull-ups W.O.D. Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top…

Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…

Strength/Skill – Hang Power Clean. Find your 3RM. WOD: 3 Rounds 20 KB Swings (55/35) 20 Weighted Sit Ups (25/15) 10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!

Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch   4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1

Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups