Friday December 13, 2013
1.)
Turkish Getup
–work to heavy rep
2.)
4 Rounds
10 Burpee Box Jumps (24/20)
10 Clean and Jerks (155/105)
Thursday December 12, 2013
1.)
Overhead Squats
5-5-5-3-3-3
2.)
8 min AMRAP
10 Box Jumps (24/20)
10 Toes to Bar
10 Overhead Squats (95/65)
Wednesday December 11, 2013
1.)
4 attempts at max reps without dropping, choose one:
Muscle Ups, Chest to Bar Pullups, or Pullups
–rest 3 minutes between attempts
–Score is total of all 4 sets.
2.)
400m Run
21 Thrusters (95/65)
21 KB Swings (53/35)
400m Run
15 Thrusters
15 KB Swings (53/35)
400m Run
9 Thrusters
9 KB Swings (53/35)
Tuesday December 10th, 2013
1.)
Hang Power Clean 6×3
2.)
Harry’s Birthday WOD
Buy-In: 500m Row
then
5 rounds
10 Shoulder to Overhead (135/95)
15 Hang Power Cleans (135/95)
22 Situps