12-19-13

Warm Up: 3x 200m Run, 10 see saw walks, 10 ring rows

Skill: Rope Climbs


MetCon: 3 Rnds For Time
               200m Run
               10 Power Cleans
               10 Bar Facing Burpees

12-17-13

Warm Up: 3x 1 min row, 10 wall squats, 10 push ups

Strength: 3x10 front squats

Metcon: 10 min AMRAP

              10 75/45# push press

               25 double unders

               2 rope climbs

               

12-14-13

Warm Up: 3x 10 Burpee Broad Jumps, 10 Wall Squats, 10 Ring Rows

Strength: 8 Min EMOM 1 Hang Power Clean, 1 Squat Clean, 1 Jerk at the top of each min

MetCon: Mini Diane
              15-12-9
              Deadlift
              HSPU

12-12-13

Warm Up: 3x 200m Row, 10 Ring Rows, 10 Shoulder Passes

Skill: Kipping Pull Ups

WOD: 7 Min AMRAP
            1 Push Ups
            1 Box Jumps
            1 Pull Ups
            2 Push Ups
            2 Box Jumps
            2 Pull Ups and so on till time expires

12-5-13

Warm Up: 3x 200m Run, 10 Shoulder Pass, 10 push Ups

Skill: Handstands

MetCon: 18-12-6
              Pull Ups
              Alt Lunges with Plate Over Head
              Push Ups

12-3-13

Warm Up: 3x 200m Run, 10 good mornings, inch worms

Strength: 1RM Deadlift

MetCon: 800m Run rest 2 mins
              400m Run rest 1 min
              200m Run