WOD 12/13/12

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:

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WOD 12/12/12

10 Min EMOM: Power Snatch + OHS + Snatch Balance, HEAVY Then… 12 Min AMRAP: 50ft OH Walking Lunges, 45/25 10 Burpees 1 Rope Climb   HAPPY BIRTHDAY “WILL THE THRILL”!

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WOD 12/11/12

Test: 20 Minutes to find 1 RM Clean and Jerk Then……. AMRAP 3 Minutes 3 Cleans @ 75% (any kind of clean from the ground) 5 Ring Push Ups Then…….. AMRAP 7 Minutes 5 Hang Squat Cleans @ 65% 60 Meter  Shuttle Run (to 10m and 20m)   Marco at 285 on the Clean and

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WOD 12/10/12

Choose “Cindy” or “Mary” 5min AMRAP – Cindy= 5 pull-ups 10 push-ups and 15 squats / Mary= 5 HSPU’s 10 one-legged squats 15 pull-ups rest exactly 2 min and repeat 3 more times. Post Reps for each of the FOUR 5 min AMRAP and post total reps.  Compare to your last Cindy Mary numbers.

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WOD 12/9/12

2:00mins of Wall Ball 20/14 then right into: 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 50 Double Unders 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg

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WOD 12/8/12

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift

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WOD 12/7/12

Snatch: 15 min to establish a 1RM Then… 12 Min Partner Ladder (3-6-9-12-15….) Power Snatch, 75/55 Burpee *Each partner will  complete 3 power snatches & 3 burpees, then 6 &6, 9&9, ect. 1 bar per team. You may only move as fast as both partners work.  Make sure you pull your weight on Partner Friday

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WOD 12/6/12

Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2 Split Jerk 3-3-3 Post Loads and Rounds to comments:

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WOD 12/5/12

EMOM for 7 Min Squat Clean + HSC (low) + HSC (high) + Push Jerk, heavy Then… 3 Rounds: 7 Hang Squat Cleans, 155/115 14 Ring Dips 21 Pull-ups Good receiving position!

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WOD 12/4/12

Deadlift 5-5-5 Then….. 400m Run 20 Deadlifts 225/155 400m Run 20 KB Swings 70/53 400m Run 20 Chest to Bar Pullups 400m Run 20 Toes thru Rings Coach Steve at Barbells for Boobs. Yay boobs!!!!

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WOD 12/3/12

Tabatta Banded Sprints (for 20 seconds one person sprints while other person holds them back with a resistance band. Switch during the 10 sec rest until both have completed 8 rounds) Then: 4 rounds for time 30 jumping squats 45# bar 20 ring push-ups

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WOD 12/2/12

11am Endurance WOD 100 Hollow Body Rocks for Time Then…. 7 Rounds 3 Thrusters 155/115 5 Strict Pullups Cash Out: 50 Hand Stand Push Ups

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