Wod 161222

Strength

Push press

5-5-5

Metcon

4 Rounds for time

10 Overhead squat 115/85

10 v-situps

Wod 161221

Skill

Shoulder moblity

Metcon

10 rounds for time

Row 200m

20 kb Sumo deadlift high pull 24/16kg

Rest 1 min. B/w rounds 

 

161220

Strength

Snatch

3-3-3-3-3

Metcon

Fran

21-15-9

Thrusters 95 /65

Pullups

Wod 161219

 

Strength

Weighted pullups

5-5-5

Metcon

4 Rounds for time 

10 handstand pushups

10 Kb swing 24 /16kg 

10 box jump

wod 16121921

strength

front squat

5-5-5

metcon

15 min amrap

21 double unders

15 toes to bar

9 power clean 135/95

Wod 161217

2 rounds for time

40 box over jumps

30 thrusters 95/65

20 alternating 1 arm KBS 16/12

10 KB Goblet squats

wod 1612163 rope climbs

skill

rope climb

metcon

4 rounds for time

40 double unders

3 rope climb

2 clean n jerk 185/115

wod 161215

strength

push press

5-5-5

metcon

15 min. amrap

9 otb burpees

6 hang power clean 135/95

3 push press

161214

2 rounds of 3 min work 1min rest

Row (cal)

G2oh (plate)

Double unders

Kb russian swing

Wod 161213

Strength

snatch

3-3-3-3-3

Metcon

10 min.  Emom

3 power snatch

4 box jump 80/60