12-10-16

Hero WOD: For Time
“Hammer”

5 Rounds
5 Power Clean (135#)
10 Front Squat (135#)
5 Jerk (135#)
20 Pull-ups
* Rest 90 Sec Between Each Round

12-9-16

Strength:
Back Squats

WOD: For Time
10-9-8-7-6-5-4-3-2-2-1hib
Deadlifts
Pistols

12-8-16

Strength:
Push Press AMRAP

WOD:
10 min AMRAP
1000m Row
AMRAP Burpees

12-7-16

Strength: Front Squats

WOD: 4 Rounds

AMRAP 1 Minute
Box Jumps

1 Minute
Rest

AMRAP 1 Minute
Rope Climbs

1 Minute
Rest

AMRAP 1 Minute
Wall Balls

1 Minute
Rest

12-6-16

Strength: Shoulder Press

WOD: 17min AMRAP

5 min AMRAP
10 Toes to Bar
10 Hang Cleans (105/75)

Rest 1 Minute

5 min AMRAP
8 Toes to Bar
8 Hang Cleans (135/95)

Rest 1 Minute

5 min AMRAP
4 Toes to Bar
4 Hang Cleans (155/105)

12-5-16

Strength: Power Snatch

WOD: For Time
500m Row
Then Complete
20-15-10-5
Back Rack Lunges (95/65)
Sumo Deadlift (95/65)

11-30-16

Strength: Push/Split Jerk

WOD: 14min AMRAP
12 Straight Leg Sit ups
10 Box Jump Overs
8 Pull Ups

11-29-16

Strength: Back Squats

WOD:
1-2-3-4-5-4-3-2-1
Wall Climbs
Squat Cleans 155/105

Skill:
Double Unders

11-28-16

Strength: Bellator Mile + Push Press

WOD: 4 Rounds
:40 Work
:20 Rest

Thrusters
Toes to Bar
Burpees

11-26-16

Partner WOD:
“Worse than Murph?”

500m Row then 5 rounds of:
5 pull-ups
10 push-ups
15 squats

500m Row Then, 4 rounds of:
8 handstand push-ups
15 kettlebell swings

500m Row Then, 3 rounds of:
15 box jumps
15 knees-to-elbows

500m Row Then, 2 rounds of:
20 wall-balls
30 sit-ups

500m Row Then, 1 Round of:
50 Burpees