wod 161231

fight gone bad

3 rounds of

1 min. work each exersise

wall ball shots

sumo deadlift high pull 75/55

box jump 50/40

push press 75/55

row (cal)

rest 1 min. (when complete all 5)

wpd 161230

skill

turkish getup

metcon

run 800m

10 turkish getup

20 kb stepup

30 kb snatch

40 goblet lunges

50 kb swing

run 400m

Wod 161229

Stength

Push jerk

5-5-5

Metcon

10-8-6-4-2

Power snatch 115/85

Combo of c2b t2b

Wod 161228

For time

50-40-30-20-10

Wall ball shots

Burpees

Box jump

Wod 161227

Crossfit total

3 attemps for 1 rep of

Squat

Shoulder press

Deadlift

Wod 161226

Skill

Double unders

3 attemps to get your max unbroken DU

metcon

4 Rounds for time

18 pullups

20 rollups

22 double unders

Wod 161225

Strength

Deadlift

5-5-5

Metcon

15 min AMRAP

15 Deadlift 135/95

15 pushups

wod 161224

skill

shoulder/hip mobility

metcon

bear complex

5 rounds 7 cycles of

power clean

front squat

push press

back squat

push press

rest as needed b/w rds.

add load b/w rds.

wod 161223

skill

turkish getup

metcon

10-9-8-7-6-5-4-3-2-1

power clean 135/95

handstand pushups

box jump