:Wod:

21-15-9

Double unders

Wall ball shots

Box jumps

KB swings

Pull ups

-Skill-

Back Squat

5-5-5

-WOD-

AMRAP in 15 min of

100m Sprint

10 Burpees

:SKILL:

5 rope climbs

:WOD:(COMAPRE TO 12-17-10)

"DT"

Five rounds of:

155 pound Deadlift, 12 reps

155 pound hang power clean, 9 reps

155 pound Push jerk, 6 reps

:SKILL:15 minutes to complete

ANY WAY YOU WANT TOO SLICE IT

30 handstand push ups

30 squat cleans(65/95)

:WOD:

complete the following for max reps, cals, and load

"Prince Marty"

2 minutes Airdyne for cals

1 min rest

2 minutes 20 yd. sled pull shuttles

1 min rest

2 min air squats

1 min rest

2 min push press(65/95)

1 min rest

2 min row for cals

1 min rest

2 min to establish max squat clean

*SCORE IS TOTAL REPS+CALS+CLEAN WEIGHT*

-Skill-

Play on the Rings

-WOD-

"Mary"

AMRAP in 20 min

5 Handstand Push-ups

10 Pistols (One Legged Squats Alternating)

15 Pull-ups

:SWOD:

squat clean

1-1-1-1-1-1-1

:WOD:

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

:WOD:

5 Rounds of

90 seconds to complete

20 yard weighted walking lunge(25/45)

5 wallball shots(16/20)

max pull ups

30 seconds rest

*Score for each round is total pull ups completed*

Wake up Mark!

-Skill-

Max Handstand Hold

-WOD-

Tabata Push-ups with Plank Hold during rest

Bottom-to-Bottom Tabata Squats

Run 800m

Record lowest number of push-ups and squats

Record time on run

mid Murph

:WOD:

For time: (95/65)

400m run

21 thrusters, 21 ring push-ups

60 double unders (240 singles)

15 thrusters, 15 ring push-ups

40 double unders (160 singles)

9 thrusters, 9 ring push-ups

20 double unders (80 singles)

400m run

YAY BURPEES!

-Skill-

25 GHD Sit-ups

-WOD-

For time:

40 Sumo Deadlift High Pulls (45/75)

40 Overhead Squats (45/75)

40 Sumo Deadlift High Pulls (45/75)

:Skill:

10 minutes of double under practice

:WOD:

(COMPARE to 12-30-10)

"Helen"

3 rounds for time:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

:skill:

snatch balance

7-7-7-7-7

-WOD-

3 rounds for time:

Run 400m

30 Sit-ups

15 Deadlifts(135/95)

-Skill-

2min Jumprope

-WOD-

For time:

Row 800m

then 5 rounds of

10 Burpees

10 Knees to Elbow

10 Box Jumps

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Such a weird way to look for contacts.

-Skill-

20 360 Degree Rotations on the Pull-up Bar

-WOD-

5 rounds for time:

Run 200m

10 Tire Flips

50 ft Bear Crawl

:Skill:

30 forward rolls

:WOD:

4 rounds of

45 sec max pull ups

15 sec rest

45 sec max push press (75-135)

15 sec rest

45 sec max ghd sit ups

15 sec rest

45 sec burpees

15 sec rest

:SWOD:compare to 1-17-11
3 min AMRAP back squat (95/135)

:WOD:compare to 11-5-10

"Annie"

50-40-30-20-10-

double underssit ups

The JOY of Overhead Walking Lunges

-Skill-

15 Inverted Hang 2 sec holds

-WOD-

With a continuously running clock, do 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, etc... Record the number of minutes completed and the reps finished in the final minute in which you do not complete the required reps. Weight options are 75/95/115/135

Cash out with 25 Burpees!

"Baseline"

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

"WOD"

3 rounds

10 ring pushups

20 grasshoppers

Mark cranking out the push-ups

"Baseline"

500 meter row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Then:

3 rounds for time

Run 800m

21-15-9

Deadlifts (95/135/155/185)