DEC 17 2014

WOD
[A] Deadlift 3-3-3-3-3

[B] Chest to Bar Pullups
50 reps for time
5 min time cap

[COMP A]
3 x 400m run
Go every 4 mins. Score equals total time

[WARMUP]
Hip mobility drills:
Leg swings
Spiderman to pigeon
Rollover to V-sit
Groiners
Speed skaters

junkyard dog

Dec 16 2014

WOD
[A] “Jenny”
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 20kg (15kg)
20 Back Squats, 20kg (15kg)
400m Run

[COMP A]
As many reps as possible in 5 mins of:
Strict Handstand Push-up

[COMP B]
Strict Pull-ups
3 x Max Rep
Rest 2 mins between sets.

[WARMUP]

Partner Warmup, pair up
Calves – Chest
Pigeon – Banded Lats
Couch – Bully
200m Run & Swap
400m Run High Knees / Butt Kicks / Jog

With Broomstick
Pass throughs x 10
5 Overhead Squat
5 Back Squat

3 rounds
10 Pushup
10 Pull-up
10 Hollow Rocks

Dec 15 14

WOD
[A] 3 rounds for time of:
30 Toes-to-bars
15 Clean & Jerks, 70kg (47.5kg)

[COMP A]
Power Snatch + Hang Squat Snatch
1-1-1-1-1-1-1

Perform this as a complex, Power Snatch + Hang Squat Snatch without putting the bar down. Increment the weight across the sets

[WARMUP]

2 rounds
Samson Stretch
10 Pushups
10 Pullups
20 sec prone bridge

Then…
Use a bar or tech bar
Deadlift x 10
Kip Swing x 10
Power Clean x 5
Knees to Elbow x 5
Push Jerk x 5
Toes to Bar x 5
Clean & Jerk x 5
Squat and Reach x 10
Bent over Row x 10

12 11 14

WOD
[A] Push Press 3-3-3-3-3-3-3

[B] Weighted Pull-up 3-3-3-3-3-3-3

Superset A & B, hold the same weight across for both movements

[COMP A]
Snatch
2-2-2-2-2

[WARMUP]
Dynamics

2 rounds
6 Barbell Push Press
8 Toes To Bars
12 Jumping Lunge
14 Pushups + T-Rotation

4-5 warmup sets

Dec 10 2014

WOD
[A] 15-12-9-6-3 reps, for time of:
Power Clean, 62kg (42kg)
Burpee Over Bar

[COMP A]
Back Squat
6×4

[WARMUP]
5-4-3-2-1
Egyptians (both side =1)
Straddle Inchwork Pushup
Cossack
Strict Pullup
Jump Squat

3 rounds, 6 reps
Hang Power Clean
Front Squat
Kick Back Burpee
Lunge & reach