Sunday, December 7 - Saturday, December 13

  Hips don't lie...

 Hips don't lie...

Sunday, December 7 - No Class

 

Monday, December 8 

PVC Split Jerk Drill: "Tall Jerks"

  • Example: http://youtu.be/48h5_Br5q_w 

Strength: Push or Split Jerk

  • 5x2

WOD: 20 Minute MOMO

  • Movement 1: Clusters (63/95)
  • Movement 2: KB Swings (35/55)

 

Tuesday, December 9 

WOD Part 1: For Time

  • 2K Row

WOD Part 2: Strict Pull-Ups

  • 3x10

WOD Part 3: 3 Rounds for TIme

  • 15 Burpees
  • 15 Knees to Elbows

 

Wednesday, December 10 

Strength: Overhead Squat

  • 2x5; 2x3; 2x2

WOD: 18 Minute AMRAP

  • 2 Wall Climbs
  • 4 Jumping Muscle-ups
  • 8 Pistols
  • 16 Sit-Ups
  • 32 Double Unders

 

Thursday, December 11

WOD: 5 Rounds for Time (compare to 2/22/14)

  • 400M Row
  • 30 Box Jumps/Step-Ups (20"/24")
  • 30 Pull-Ups

*38 Minute Time Cap

 

Friday, December 12

Strength: 1 Hang Clean + 1 Clean

  • 5 sets

WOD: 22 Minute AMRAP

  • 20 Sumo Deadlift High Pulls (73/115)
  • 20 Wall Balls (14/20)
  • 20 Hang Power Cleans (73/115)
  • 20 Wall Balls (14/20)
  • 20 Push Press (73/115)
  • 20 Wall Balls (14/20)

 

Saturday, December 13

Partner WOD: AMRAP's

6 Minute AMRAP:

  • Partner 1 
    • 10 Shuttle Sprints
  • Partner 2 
    • MB Sit-Ups (14/20)

6 Minute AMRAP: 

  • Partner 1 
    • 250M Row
  • Partner 2
    • Alternating Lunges

6 Minute AMRAP: 

  • Partner 1
    • 20M Bear Crawl + 20M Broad Jumps
  • Partner 2
    • Back Extensions 

6 Minute  AMRAP:

  • Partner 1
    • 15 Goblet Squats (35/55)
  • Partner 2
    • Box Dips
Posted on December 7, 2014 .