December 2012

WOD: A. In 15minutes, establish a 1RM back squat B. In 15 minutes, establish a 2RM front squat C. In 15 minutes, establish a 3RM OHS

WOD: A. hang power snatch 2-2-2-2-2 E2MOM B. 10 rounds for time: 3 hang power snatch 115/75 10 box jumps 24″/20″

WOD: A. split jerk: 2-2-2-2-2 E2MOM split jerk 1-1-1-1-1 E2MOM B. 9 minute AMRAP 50 double unders 10 T2B 6 split jerks, alternating feet 135/95

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. In 15 minutes, build up to a 1RM snatch B. Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75#/45# snatch, 30 reps 135#/75# snatch, 30 reps 165#/100# snatch, 30 reps 210#/120# snatch, AMRAP For men and women ages 55 years and older, proceed through the sequence below

WOD: For time: 100 ft. overhead walking lunges 45/25 50 hand release push ups 50 double unders 25 KTE 5 rope climbs, 15ft 50 box jumps, 24″/20″ 25 OHS 65/45 25 L-pull ups 50 ab-mat unanchored sit ups

WOD: A. Front Squat 3-3-3-3-3 E2MOM B. 5minute AMRAP 15 power cleans 135/95 10 burpees rest 4 minutes 5minute AMRAP 15 power cleans 95/65 10 burpees score = total reps from both AMRAPs

Warm Up: Instructor led stretching and agility Review muscle up technique WOD: Complete the following for time: 400m run 10 muscle ups 10 KBS 32kg/24kg 500m row 10 HSPU 10 KBS 32kg/24kg 400m run 10 muscle ups 10 KBS 32kg/24kg 500m row 10 HSPU 10 KBS 32kg/24kg

WOD: A. Deadlift 5-5-5-5-5 reps E2MOM B. 11minute AMRAP 10 one legged deadlifts 135/95 50 one legged single unders 20 rower sit ups

Warm up: Instructor led agility and stretching WOD: A. In 15 minutes, establish a 1RM hang squat clean B. 5 rounds of a 3min AMRAP of: 3 hang squat cleans 155/105 6 pull ups 9 push ups rest 1 minute between ronds score = total reps from all 5 rounds