12/12/2016

WARM UP

3 rounds
10 box jumps
12 mountain climbers
15 BB row 45/35

BUY IN

Free:
Ring rows, same setup
challenge yourself

RX :
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

Comp:
Strict MU
Complete a max of 5

SKILL

warm up the BS weight, don't go too heavy

WOD

8 min AMRAP
30 Back Squats @ 65-75% of 1-RM
then ME Burpee Ring Pull Ups

CASH OUT

For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

MOBILITY

everything

12/9/2016

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Free:
odd min: 20 alt KB snatch
even min: 5-10 burpees


RX :
EMOTM x 8 minutes
3 Push Jerks AHAP

Comp:
as RX

SKILL

Don't put the bar down too early

WOD

For time:
30 Front Squats 115/75
600m run (1 long + 200m)
30 burpees over the barbell
600m run
30 shoulder to overhead 115/75
600m run

free: goblet squats; KBS
comp: OHS 135/95

CASH OUT

N/A

MOBILITY

Everything

12/8/2016

WARM UP

3rds:
10 Front rack
Reverse lunges 45/35
10 high hang cleans 45/35
5 Front Squats 45/35
30 DU

BUY IN

RX:
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean ascending

Comp:
stay between 70-75%

SKILL

big sets on them wall balls, slow burpees

WOD

Three rounds for time of:
Run 400 meters
30 Wall Balls
20 Burpees to Target 6″ Above Reach

all scales are RX


CASH OUT

kb 1 leg RDL
3 sets x 8 each side
choose a weight you can stay on balance

MOBILITY

quads

12/7/2016

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Free:
5 sets of 40 swings on the same time scheme

RX:
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 4 reps
ascending

Comp:
as RX

SKILL

if you cant rest, cut reps

WOD

EMOTM 16 min
min 1: 8 power cleans 95/65
min 2: 8 K2M
min 3: 40 DU
min 4: 30 sec HS hold

comp: 135-95/TTB/50/walk 40secs
free: kb sdhp 35/v up/su/plank

CASH OUT

row/run 500m/435m
3x
rest as needed

MOBILITY

hamstring w/ strap

12/6/2016

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

RX:
Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch ascending
(high hang, mid-patella, floor)

Comp:
65-75% of max

SKILL

slow down on the exercise you can catch your breath

WOD

amrap 20 minutes of:
10 pull-ups
20 split squat on box
10 box jumps 24/20

comp: c2b/pistols/30"
free: ring rows/alt step ups

CASH OUT

L-sit holds on boxes
4 times x 20 sec accumulated time
rest ~1 minute

MOBILITY

couch stretch

12/5/2016

WARM UP

20 Pass Through
20 Air Squats
10 Ring Rows
then

Full Burgener
with empty barbell with the coach

BUY IN

Free:
Ring Row Sub if can't do RX

RX:
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

Comp:
Strict MU
work to get one or complete a max of 7

SKILL

Happy Birthday Shannon!

WOD

12 min 04 sec amrap
9 power snatch 75/45
6 v ups
3 pike press
100m run

free: akbs 35/hrpu
comp: 95-65/hspu

CASH OUT

3 rds for quality
2 wall walks
:30 sec side plank each side
rest as needed

MOBILITY

shoulders

12/2/2016

WARM UP

10x each

PVC snatch press BTN

PVC OHS
PVC sots press

Walking lunges

Ring rows

Then AFAFP

12-9-6

Snatch 65/35

Burpees over the bar


BUY IN


Free:
EMOTM x 8 minutes
10-15 wall balls



RX:
EMOTM x 8 minutes
3 push press AHAP



Comp:
as RX 
SKILL



 Keep your own time for the whole WOD



WOD



For Time:
9 snatches 95/65
42 Pull ups
7 snatches
30 pull ups
5 snatches
18 pull ups


Rest 5 minutes...


then:
3 min AMRAP
run 400m
MAX reps of ground to overhead 115/75



free: American KBS 35/18; ring rows; burpee BJ
comp: 115/75; 155/105

CASH OUT


N/A



MOBILITY


All the things