Muscle up and Lever progressions, 15 minutes

WOD

“Double D”

4 Rounds

50 double unders

15 Dead Lifts 185/135

Back/Front Squat (starting strength)

OverHead (advanced)

3 @ 70%

3 @ 80%

3+@90% max reps

WOD

“American Flag”

100 Squats
80 Sit ups
60 Box Jumps (24, 20)
40 KB Swings (53, 35)
20 Thrusters (95, 65)

compare 10/10,2011

Skill:

Focus on weak links, 12 minutes

WOD

“Chrome”

AMPAP 20

20 box jumps 30/24

12 Toes to bar

Extra credit:

30/30 push press x 2, 2 minutes rest between rounds.

Dead Lift (starting strength)

Power Clean (advanced power)

3 @ 70%

3 @ 80%

3+@90%

WOD

“Prairie Fire”

12 HSPU’s

2 Power Cleans

10 HSPU’s

4 Power Cleans

8 HSPU’s

6 Power Cleans

6 HSPU’s

8 Power Cleans

4 HSPU’s

10 Power Cleans

2 HSPU’s

12 Power Cleans

men 155

women 105

Courtesy CFNE

Press/Push Press (starting strength)

Push/Split Jerk (advanced)

5 @ 65%

5 @ 75%

5+@85% max reps

Rest 10 minutes

WOD

“Thrasher”

AMRAP in 15

Level 2

7 Push Press @ 135/115

7 Overhead Squat @ 135/115

15 GHD sit ups

Level 1

7 Push Press 75/55

7 Overhead Squat 75/55

15 Db Sit ups 25/15

Beginner

Scale weight as needed

Front Squat instead of OH Squat.

Courtesy Joel Soltes

Handstand Holds 20 on 30 off x 7 (hardest progression)

WOD

“Sanitizer”

Teams of Two or Three

400 meter tire pull

200 meter farmer carry

100 meter ball throw pick up

Row 50 calories

Back/Front Squat (starting strength)

Overhead Squat or Snatch balance (advanced)

5 @ 65%

5 @ 75%

5+@85% max reps (except SB)

WOD

“Holiday Revenge”

400 meter med ball run

21-15-9

Wall ball 20/14

Box jumps 30/24

400 meter med ball run

WOD

“Tooth Fairy”

AMRAP 15

45 Double unders

25 anchored sit ups

15 KB Swings 53/35

Compare to November 14, 2011

Dead Lift or Power Clean

5 @ 65%

5 @ 75%

5+@85% max reps

If it has been a while sense you have tested your 1 rep max take the time to do so today.

WOD

“Neptune”

AMRAP 15

3 Handstand push ups

9 Hang cleans 115/95

12 pull ups

Sub for HSPU- 10 ring push ups or hardest progression.

WOD

“War Hammer”

AMRAP 15

Row 60 calories

50 hand release push ups

40 box jumps 24/20

30 KB swings 53/35

20 Front Squats

10 Muscle ups

Sub Muscle ups w/ 10 chest to bar pull ups and 10 ring dips

Courtesy CFNE