WOD

Last night was the company Christmas party and I partook...repeatedly. This ought to be a good detox. Thanks Clint!

3 rounds for time of:
· 15 full situps*
· 12 ring pushups
· 9 squat jumps**
· 6 chest to bar (c2b) pull-ups
· 3 "reps" of the following triplet:
1 power clean, 1 front squat, 1 jerk (split or push) @ 155***

*full situps are shoulder blades to floor and chest to thighs
**bw squat with jump and open hip while in the air. No height requirement.
***Triplet must be completed as three separate and distinct movements. The bar need not be set down but the p.clean and f.squat must be finished in the rack position before moving on to the next movement. Once overhead and locked out the weight may be dropped.

WOD

 20 C2B (chest to bar) pull-ups

Then 3 rounds of:

5 power snatches 115#
5 clean and jerk 115#
5 thrusters 115#

20 C2B pull-ups

 

WOD

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Traveling Tabata

Tabata:

burpees
sit ups
square

Rest Day

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

For time:

Run 800 meters (Might Row depending on weather)
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

WOD

Push Jerk

3-3-3-3-3

WOD

12-9-6

Burpee DB C&J with 30# DBs
weighted pullups @ 30#

Then:

5 Rounds:

:30/:30 Row

WOD

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 KB Swings @ 35#
20 Double Unders

WOD

100 Burpees For Time

WOD

Front squat 3-3-3-3-3 reps

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

WOD

400 meter Walking lunge

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps