12/09/2012

I. AMRAP 8 minutes
250m Row/10 Squats/10 3-ct Mt. Climbers/10 PVC Rollouts/10 Ring Rows

II. Partner WOD
4 rounds
50 Double Unders - Plank hold
40 Sit ups - Lunges
30 KB Swings (16kg) - Mt. Climbers
20 Box Jumps - Hollow rocks

Alternate movements between partner

III. Stretch

12/08/2012

I. 500m Row
3 x 10 Squats

II. 20 reps of each
Wall Balls
Sit ups
Box Jumps
Push ups
Cleans
Double Unders
Thrusters (20# DB)
Ring Rows
OHS (45#)
KB Swings (16kg)
Push Press (65#)
Dips
SDLHP (65#)
Burpees
Back Squats (75#)
GHD Sit ups
Walking Lunges
Deadlifts (75#)
Knees to Elbows
Front Squats (75#)
Time: 35:14


III.  Coffee and a nap

12/7/2012

2000m Row
100 Sit ups

12/6/2012

I. AMRAP 8 minutes
250m Row
10 Squats
10 3 count Mt. Climbers
10 PVC Rollouts
10 Lunges

II. 3 x 10 Back Squats
5 = 45#
10 = 65#
10 = 85#
10 = 85#

III. 21-15-9
Box Jumps
Elevated Push ups
Double Unders
Time: 7:30

12/04/2012

I. 1200m Run
10 PVC Rollouts
10 Squats

II. 5 Front Squats (75#)
25 Pull ups
4 Front Squats
20 Pull ups
3 Front Squats
15 Pull ups
2 Front Squats
10 Pull ups
1 Front Squat
5 Pull ups
Time: 15:00+/-

III. Handstand Skills

12/3/2012

I. 1000m row
3 x
10 PVC rollouts/10 lunges/10push ups/10 squats

II. 5 Rounds
21 Weighted Step ups (25# DB)
15 Push Presses
9 Renegade Rows
Time: 15:00

III. Stretch

12/1/2012

3 Rounds
1000m Row
50 Burpees
50 Box Jumps
400m Run
Time: 51:03