12-30-17

12-30-17

partner workout
“2018”

30 min to do as many rounds as possible

20 burpee over bar
18 clean and jerk (135/95)
20 burpee over bar
18 snatch (135/95)

20 wallball (20/14)
18 clean and jerk
20 wallball (20/14)
18 snatch

20 box over (24/20)
18 clean and jerk
20 box over (24/20)
18 snatch

20 cal row
18 clean and jerk
20 cal row
18 snatch

12-29-17

skill/strength
gymnastics
alt otm 12 min
10 ring dips (scale- box dips)
1 min quality handstand hold

workout of the day
20 front squats (95/65)
70 double unders (scale- 120 single under)
15 front squats (135/95)
70 double unders
10 front squats (185/135)
70 double unders

12-26-17

skill/strength
4 rounds
every 2 min 3 snatch grip deadlifts (start heavy)

workout of the day
for time

2 rounds
3 rope climb
5 hang power snatch (95/65)

2 rounds
2 rope climb
10 hang power snatch (95/65)

2 rounds
1 rope climb
15 hang power snatch (95/65)

12-23-17

12 Days of Christmas

1 thruster (135/95)
2 power clean (135/95)
3 front squats (135/95)
4 shoulder to overhead (135/95)
5 back squats (135/95)
6 deadlifts (135/95)
7 burpee over bar
8 toes to bar
9 calorie row
10 wallballs
11 pullups
12 wall climbs

12-22-17

skill/strength
15 min alt otm
1 min gymnastic ring row
1 min quality pushup
1 min 6 inches hold

workout of the day
4 rounds for time
7 deadlifts 275/185
10 chest to bar (scale- 10 pullups, 10 ring row)
40 air squats

cash out
5-3-3-1-1-1-3-3-5
bench press

12-20-17

skill/strength
every min for 10 min
2 front rack lunge (per leg)

wod
25 min amrap

70 single under (no double unders)
4 sumo deadlift high pull (95/65)
4 kb snatch (53/35)
70 single under
8 sdlhp
8 kb snatch
70 single under
12 sdlhp
12 kb snatch

* continue adding 4 reps every round to the sumo deadlift high pull and snatch

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