12-31-16

12-29-16

Mobility
2 min couch stretch each leg
2 min pigeon stretch each leg
3 min goblet squat test (make sure you moving around in the bottom)

wod
5 rounds
12 KB right arm snatch (55/35)
12 Kb left arm snatch
3 rope climbs
250 m row

rest 1 min between rounds

12-28-16

skill/strength
15 min to find max strict press

wod
“Power Elisabeth”
21-15-9
power clean (135/95)
ring dip(scale box dip)
8 min cap

@ 10 min

5 min amrap
max bar facing burpee

post wod
review KB snatches the complete 20 kb snatches total (10 per hand)

12-25-16

12 days of Christmas

1-power clean and jerk (155/105)
2-front rack lunges
3-deadlifts
4-burpee
5-hand release push ups
6-chest to bar
7-box jumps (24/20)
8-air squats
9-Kb swings (55/35)
10-wall ball (20/14)
11-toe to bar
12-1200m row

12-22-16

Gymnastic day!!

Warm up
shoot through game

skill/strength
5 rounds rotate though 30s on 30s off
5-8 chest to bar
5-8 handstand push ups
6-8 pistols
The goal is to work on form and efficiency though movements

wod
rowing intervals
8 rounds 1 min rest between efforts
250m row

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