NYE

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Free:
3rds x 30 total reps
Jumping lunges

RX :

Snatch balance + OHS
5 sets - 1 rep ascending

Comp:
Snatch balance + 2 OHS
5 sets - 1 rep ascending

SKILL

plan your breaks with your partner

WOD

Partner WOD
Accumulate:
2016m row
2016 lbs G2OH  75/55 = 27/37 reps
2016m run

Free: use KBS vs G2OH
Comp: 95/65 = 21/31 reps

CASH OUT

None

MOBILITY

Everything

12/29/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

RX :

15 min to find a 5RM Back Squat

Comp:
as RX

SKILL

pace to go UB

WOD

10 min AMRAP
17 Wallballs 20/14
11 Power Snatch 75/45
8 Burpees

Free: kb or db snatch
Comp: 95/65

CASH OUT

1 min MAX effort on Assault Bike!!!
Score is calories

MOBILITY

leg roll

12/28/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Free:
4 rounds:
1 min on :30 off
Jump rope

RX :
4 rounds:
1 min on :30 off
Burpee box jumps

Comp:
4 rounds:
1 min on :30 off
Burpee box jump overs

SKILL

Picking the right scale

WOD

21-18-15-12-9
Deadlift 155-105
Pike Press
K2M

Free: KB DL (choose your own weight)
Comp: SHSPU/TTB

CASH OUT

None

MOBILITY

Everything

12/27/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

RX :
Tabata
First 4 rounds - Sit Ups
Second 4 Rounds - Reverse Lunges w/ KB (you choose weight)

Comp:
Tabata
First 4 rounds - V-ups
Second 4 Rounds - Pistols

SKILL

Breathing correctly on the swings

WOD

EMOM 18:
Min 1:  25 Russian KB Swings 70/53
Min 2:  12/10 Cal Bike or 200m run
Min 3:  Row for Max Calories

CASH OUT

Ring Support Hold
4 x 30 sec
rest 1:1

MOBILITY

everything

12/26/2016

WARM UP

4 x 10 of the thing you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Free:EMOTM 10 min -
5 burpees + 8 kbs 35-18

RX :
EMOTM 10 min -
2 C&J Ascending

Comp:
EMOTM 10 min -
2 C&J Ascending

SKILL

DU work

WOD

For time:
Thrusters, 10 reps
50 double-unders
Thrusters,, 8 reps
40 double-unders
Thrusters, 6 reps
30 double-unders
Thrusters, 4 reps
20 double-unders
Thrusters, 2 reps
10 double-unders

RX: 95-65
Free: Wallballs/SU 2:1
Comp: 135-95

CASH OUT

Row 1000m x 2
rest as needed

MOBILITY

quads and hip flexors

12/22/2016

WARM UP

5 min EMOTM
Empty barbell:
2 DL
2 HPC
2 FS
2 S2OH

BUY IN

RX :
Every 2 minutes, for 10 minutes (5 sets):
2 cleans - ascending

Comp:
same

SKILL

be efficient transitioning between exercises (don't do extra work!)

WOD

Five rounds for time of:
15 Deadlifts 95/65
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead 

comp: 135-95
free: scale with coach

CASH OUT

row 250m x 4
rest 1:1

MOBILITY

hamstrings

12/23/2016

WARM UP

2-3 rounds

1 wall walk

2 pull ups

3 bb row

4 bb roll outs

5 cals AAB or row

BUY IN

Free:
odd min - 20x KB snatch
even min - 5-10x burpees (depending on ability)
try to go a little heavier or a little faster than two weeks ago

RX :
EMOM x 8 minute
4 S2OH AHAP

Comp:
same

SKILL

practice climbing technique

WOD

14 min amrap
20 sit ups
20 push ups
20 DU
1 rope climb

free: su
comp: hrpu/legless

CASH OUT

Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds

MOBILITY

everything