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Saturday, December 31, 2016

WOD: 
8 Rounds 4 Time
Sprint 100
8 Clusters
Sprint 100
8 CTB
Rest :30

35 min cap

L3: 115/75
L2: 95/65/ PU/ 6 rounds
L1: Scale

Tuesday, December 27, 2016

Skill:  Single Arm Waiter Carry  2 x 100 each arm

WOD

7 Rounds:

7 Front Squats

7 STOH

*Every time the bar is dropped, perform 7 bar facing burpees

L3: 155/105

L2: 125/85

L1: Scale

Saturday, December 24, 2016

**Modified Holiday Schedule** 2 Morning classes 8am/ 930am only

12 Days of Christmas WOD

1 Muscle Up (burpee/ pull-up is scale)
2 Push Press
3 Power Cleans
4 SHSPU
5 TTB
6 Hand Release Pushups
7 Box Jumps
8 Kettlebell Swings
9 CTB
10 Wallballs
11 Deadlifts
12 Thrusters

L3: 135/95 2/1.5
L2: 115/75 1.5/1
L1: Scale

Friday, December 23, 2016

Strength: Deadlift
3 x 5 @ 80% 

WOD:
21 Power Snatch
21 Burpees
15 OHS
15 Burpees
9 Squat Snatch
9 Burpees

L3: 135/95
L2: 115/75
L1: Scale

Thursday, December 22, 2016

Skill:  
Spend 10-15 min working on Strict MU

WOD:
On a 15 min running clock, build to your heaviest of the following complex:

5 Deadlifts
4 Hang Power cleans
3 Front Squats
2 STOH

*Complex must be unbroken.  Bar never leaves athletes hands until all reps are complete.

Wednesday, December 21, 2016

Strength: Strict Press 
3 x 5 @ 80%

AMRAP 12

16 Single Arm Kettlebell Snatch (8 each arm)
14 Goblet Squats
12 V-Ups

L3: 2/1.5
L2: 1.5/15
L1: Scale