Dec. 30, 2016

Mobility/Foam Roll

3 Rounds:
3 Spiderman w/elbow touch to reach  
3 Walkouts to push up and back to standing
3 Strict Pull-Ups
10 Abmat Sit-Ups

Then:

Barbell Warmup

WOD
AMRAP 15:00
12 Box Jumps (30″/24″)
9 Power Snatches (115/80)
6 Bar Muscle-Ups
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Dec. 28, 2016

Mobility/Foam Roll

WOD demo and prep

 

WOD:
Teams of 2 “Team Day”
75 DU’s ----Hang Power Cleans (95/65)
75 DU’s----Push Press
75 DU’s----SDHP
75 DU’s---Front Squat

#1 does DU’s (or 150 singles) while other person 
performs the barbell movements—then switch. 
Total your barbell movement & move to the next exercise.

Partner with someone of like ability if possible

Dec. 23, 2016

Mobility/Foam Roll 

WOD Demo & Prep: 

WOD: 
"12 Days of Christmas" 

1 Burpee
2 Thrusters (75/55)
3 Push Press
4 Pull Ups
5 Hang Power Snatches
6 Power Cleans
7 KB Swings Russian (1.5/1)
8 Box Jumps (20”)
9 Sit Ups
10 Walking Lunges
11 Wall Balls
12 Beaded Singles

Complete like the song - each exercise
in ascending order then work back down, 
adding one exercise per round. 

Example: 
On the 1st day of Christmas my coach gave to me, 1 Burpee.
On the 2nd day of Christmas my coach gave to me, 
2 Thrusters and 1 Burpee. 
On the 3rd day of Christmas my coach gave to me, 
3 Push Press, 2 Thrusters, and 1 Burpee.