Saturday WOD (12/20/14) “Diane”

Sat Diane Handstand

21-15-9
Deadlift (225/155#)
Handstand push-ups

Friday WOD (12/19/14) Athlete’s Choice

Fri Muscle up

20 minute EMOM:
1 Muscle up
2 Jump to transitions muscle ups
3 Straight-leg muscle ups
4 Bent-leg muscle up transitions
5/5 Pull-ups/Ring dips

Thursday WOD (12/18/14) Petra

Thurs Petra

12 min AMRAP:
12 Pistols
12 Ring rows

Wednesday WOD (12/17/14) Just Go With It

Wed Push up

Max reps front squat (95/65#)
Then…
3 Rounds for time:
60 Lateral bar jumps
20 Hand-release push-ups

Tuesday WOD (12/16/14) Skimel

Tues Squat

8 Wall walks
8 Back extensions in between each wall walk
Then…
4 Rounds for time:
Run 400m
25 Squats
250m Row

Monday WOD (12/15/14) Keep It Simple

Mon Ring dips

3 x 10 Back Squats at 60-65% of Max
Then…
2-4-6-8-10
Ring dips
Pull-ups

Saturday WOD (12/13/14) Welcome to Heavy Pulls

Pulls Sat

5 x 3 Clean grip pulls
(@ 110% of squat clean max)

Then…

10 minute EMOM:
1 Strict press (115/85#)
1 Push press
1 Push jerk
1 Split jerk

Friday WOD (12/12/14) Is This Week Over Yet?

Thrust Fri

6 minute EMOM:
6 Db Push press

Then…

With dumbbells (40/30#)
5 Rounds:
5 (each leg) Bulgarian split squats
5 (each leg) Step ups (24/20″)
10 Thrusters

Thursday WOD (12/11/14) Eleven on the 11th

Push-ups Thurs

Find Turkish Get-up 1 rep max

Then…

11 Rounds for time:
10 Hand release push-ups
5 V-ups
1 Wall sprint

Wednesday WOD (12/10/14) “Mary”

PU Wed

3 x 45 second Handstand hold

Then…

“Mary”
20 minute AMRAP:
5 HSPU
10 Pistols
15 Pull-ups