• DSC_0951

Workout for 12/30/2014 – Tuesday

Skill
Clean
Strength
Overhead Press 1 rm
WOD
21-15-9
Clean (135/95)
Ring Dips

Workout for 12/29/2014 – Monday

Skill
Box Jumps
Strength
Deficit Deadlift
WOD
Run 1k
10 Rounds
10 Swings
10 Ab Mat Situps
Run 1k

Workout for 12/23/2014 – Festivus

Skill
Jump
Feats Of Strength 
Max Deadlift with 1 set Chain
Hamstring curl
Bent row
V-ups
WOD
500-400-300-200-100

Workout for 12/22/2014 – Monday

Skill
Snatch
Strength
Weighted Step Ups 5 x 8/8
WOD
12 days of Xmas
1 snatch
2 dead lifts
3 push ups
4 sit ups
5 squats
6 burpees
7 toes to bar
8 wall ball
9 swings
10 pull ups
11 kb cleans
12 handstand push-ups

Workout for 12/15/2014 – Monday

Skill
Toes to bar
Strength
Z press
WOD 
Fight gone bad
Wall ball
Sit-ups
Pull-ups
Push-ups
Burpee tuck jump

Workout for 12/12/2014 – Friday

Skill
Hand Stand Push Ups
Strength
Foam Press – 2 RM
WOD
Jacked and Fran
21 – 15 – 9
Thrusters 135/95
Chinups – 2 chain/1chain

Workout for 12/11/2014 – Thursday

Skill
Clean Pulls
Strength
Front Squats to Box – 12×2
WOD
18 Minute Amrap
200 Yard Run
25 Wall Ball
15 Toes To Bar

Workout for 12/10/2014 – Wednesday

Skill
Ring Dip
Strength
Incline Press – 5 x 8
Bent Row – 5 x 12
Front Raise – 5 x 15
Weighted Situps – 4 x 12
WOD
Max Pushups in 3 Minutes

Workout for 12/9/2014 – Tuesday

Skill
Snatch From Hang
Strength
High Pull – 12 x 1
WOD
Team Prowler Sprints
20-40-60-80-100

Workout for 12/8/2014 – Monday

Skill
Box Jumps
Strength
Sumo Deadlift 3RM
Band Hamstring Curls – 100
WOD
3 Rounds For Time
33 Situps
33 Lunges
33 Pullups