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12-11-12

12-11-12 Swod: Clean 3-3-3-3-3 Wod: ” Chelsea ” Emom 5 pull ups 10 push ups 15 squats 20 minutes

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12-10-12

12-10-12 SWOD: Bench press 5 sets of max reps Weight- pro/amateur/beginner Male. -185/135/95 Female. -75/55/35 WOD: 80 dubs 40 front squats @95/65 60 dubs 20 …

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12-8-12

12-8-12 Teams of 2 Station 1 Row 21 calories 21 double unders Station 2 1 rope climb 21 box jumps 24/20 Station 3 21 hand …

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12-7-12

12-7-12 Complete these wods in any order. WOD 1: 25 burpees 25 crunches 25 mountain climbers For time WOD 2: 1/1 2/2 3/3 … Chest …

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12-6-12

12-7-12 SWOD: 15 minutes to establish a heavy or 1RM thruster WOD: 2 minutes of max effort thrusters @80% 10 minute armrap of: 30 Double …

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11-5-12

11-5-12 SWOD: Dead lift 5-5-5-5-5 add 5-10 lbs from last time WOD: 15 minute amrap of: 8 Ring dips (or 16 push ups) 10 Box …

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12-4-12

12-4-12 Skill: Kettle bell mechanics and swing WOD: 10 rounds for time 10 Kb swings 53/35 10 Pull ups 10 burpees

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12-3-12

12-3-12 WOD: The Front Squat Medley: Max reps at 185/135 lb. Max reps at 135/95 lb. Max reps at 95/65 lb if you started at …

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11-30-12

11-30-12 SWOD Push Press 3-3-3-3-3-3-3 WOD “Cindy” 20 minute amrap of: 5 pull ups 10 push ups 15 squats

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11/29/12

11-29-12 SWOD: Power Snatch to OH Squat 5-5-5-5-5 WOD: Chilly “Helen” Run 400 21 KB Swings 12 Pull ups 3 rounds for time Bundle up!!

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