Monthly Archives: December 2016

3 min bike or row, 3rds -1 hamstring hang, 2 inch worm, 3 air squats,

Cleans: 3 x 1 hang pull +1 HPC - 3 x 1 hang pull +1 HSC [increasing weight]

rd 1: 21DL, 21HSPU, 9 CAL ROW
rd2: 15DL, 15HSPU, 15CAL ROW
rd3: 9DL, 9HSPU, 21CAL ROW

3rds: 10 bridge + single leg extension (L+R=2), 10 arch ups, 10 Vsit-ups

3 rds: 5 cal bike, 9 cal row, 5 inch worm, 9 air squat

10 min of set up and prep for wod from bar only weight to wod weight

59 Thrusters 135/95, 115/75, 95/65, 75/45
3 burpees at the top of each minnute

1RFT:
59 DUs-59 weighted sit-ups
59 DUs-59 weighted triceps
59 DUs-59 Push-ups,

ON OWN:
BIKE for 2 min
ROW for 2 min (with static 1 sec hold at chest)

GROUP:
DOWN: 1.high kicks 2. front lunge 3. side lunge
BACK: 1.ladder 2 ladder 3. ladder
if waiting for turn hold a static squat

1 Deadlift 275/185, 225/135, 185/95
2 wall walk
3 hspu
4 hang clean 115/75, 105/65, 95/55, 85/45
5 pull ups
6 burpee box jumps 24/20, 20/12
7 S2OH 115/75, 105/65, 95/55, 85/45
8 kb swing 53/35, 44/26
9 k2E
10 wall ball shot 20/14, 14/10
11 Ball slam 30/20/10
12 Front Squat 115/75, 105/65, 95/55, 85/45

buy-in row 500m
3rds

5 inch worms
5 jump squats
5 alt lunge twists
5 push ups

3x5 warm up increasing weight
5x3 starting at 75% and increasing

15min amrap:
750 row / 15 cal bike (alternate)
10 dbl wb shots
10 hspu
10 ctb

3rds: 20DUs, 20s hollow hold w pvc, 20s arch ups w pvc