012216

/0 Comments/in /by

SKILL

Handstand Practice (Wall walks, off the box, free standing, handstand walking, handstand push ups)

WOD

AMRAP 9 of:

3-6-9-12…

Clean and Jerk, 135/95
TTB

012116

/0 Comments/in /by

STRENGTH/SKILL

Power Snatch + 1 Squat Snatch

3×1

SKILL

Knee To Elbow/Toes To Bar/GHD skill work

WOD

For Time

20 Front Squats, 135/95– no rack
40 C2B Pull ups
10 Front Squats, 13/95- no rack
20 C2B Pull ups

012016

/0 Comments/in /by

SKILL

Pull Up/CTB/Muscle Up Practice

WOD

5 RFT:

12 Wall Balls, 30/20
12 Burpees over ball

011916

/0 Comments/in /by

STRENGTH

5×1 Complex (Climbing each round)

1 squat clean + 2 front squats + 3 thrusters

WOD

AMRAP 5:

18/15 Cal Row
6 Squat Cleans, 155/105 (or 3 rope climbs)

1 min rest

ARMAP 5:

18/15 Cal Row
6 Squat Cleans, 155/105 (or 3 rope climbs)

011816

/0 Comments/in /by

STRENGTH

SNATCH PARTY!

3×1 (try and get super heavy with it)

2×2

Athletes CHOICE

WOD

8 min time CAP

150 Wall Balls 20/14 (yes this is KAREN)

reminding time max rep muscle ups

or AMANDA

Rounds of 9-7-5 reps of:

–  Muscle-Ups (Bar/Ring)
–  Snatches  @ 135 lbs / 95 lbs  ( M / W )

011716

/0 Comments/in /by

Warm Up

1 mile run (around the block) or 2k row

WOD – Filthy 50

[RFT] – 1 Round For Time of:

–  50 Box Jumps  @ 24″ / 18″
–  50 Jumping Pull-ups
–  50 Kettlebell Swings  @ 1 pood (35 lbs)
–  50 Walking Lunges
–  50 Knees-to-Elbows
–  50 Push Press  @ 45 lbs
–  50 Back Extensions
–  50 Wall Ball shots  @ 20 lbs / 14 lbs
–  50 Burpees
–  50 Double Unders

011616

/0 Comments/in /by

STRENGTH

Bench Press

5/5/5/3/3/3/1/1/1

WOD

Team WOD – 2 person teams

10 Rounds

7 Hand Stand Push Ups
7 Thrusters 135/95
7 Knees To Elbow
7 Deadlifts 225/155
7 Burpees
7 KB swings 53/35
7 Pull Ups

* 1 person working at a time!

Frelen

/0 Comments/in /by

WOD

5 Rounds For Time of:

–  800 Meter Run
–  15 Dumbbell/KB Thrusters  @ 45 lbs / 35 lbs  ( M / W )
–  15 Pull-ups

011416

/0 Comments/in /by

STRENGTH

3 REP – PUSH PRESS (Go BIG)

WOD

1 round

30 Front Squat, 155/105
15 Muscle up (bar/ring/CTB)
20 Front Squat, 155/105
10 Muscle up (bar/ring/CTB)
10 Front Squat, 155/105
5 Muscle up (bar/ring/CTB)

011316

/0 Comments/in /by

Skill

1 mile run

WOD

5 Rounds

5 Deadlifts 315/225
15 Handstand Push Ups (Kipping/Strict)

* scale accordingly