161212

Skill

Ankle mobilty

Metcon

Angie

For time

100 pullups

100 pushups

100 situps

100 squats

wod 161211

strength

front squat

5-5-5

metcon

15 min, amrap

5 deadlift 225/135

15 wall ball shots

wod 161210

metcon

5 rounds for time

15 sumo deadlift high pull 75/55

10 handstand pushups

10 V-ups

15 sec. L-sit

wod 161209

metcon

2 rounds for time

5 rounds of cindy

3 rounds DT

run 400m

wod 161208

strength

push press

5-5-5

metcon

4 rounds for time

10 power snatch 115/85

run 200m

3 burpees for every broken set

Wod 161207

Skill

Upper back mobilty

Metcon

In pairs

Row 8k

Partner hold plank

Wod 161206

Strength

Clean

3-3-3-3-3

Metcon

Elizabeth

21-15-9

Clean 135/95

Ring dips

Wod 161205

Skill

Double unders

Metcon

20 min. Amrap

50 double unders

25 kb swing 24 /16kg

Cashout

100 Hollow rocks

wod 161204

strength

front squat

5-5-5

metcon

3 rounds for time

20 cal row/bike

18 bent over row 95/65

14 burpees box jump

wod 161203

metcon

30 min EMOM
10 pull ups (min 1)
10 push press #135/95 (min 2)
10 KBS 24/16