Monday, December 2, 2013


Love this pic!


Level 2

Strength 1: Back Squat 5 Sets
3 reps; 30x2, Rest 2min

Strength 2: 9 min Alt EMOM;
1. Push Press 5 reps w/2 sec hold overhead
2. KB Box Step Up 8 each leg (hold any position)
3. L-Sit 20-30 sec cumulative

WOD: For time
5 min Max Wall ball - every break is 5 T2B


Level 1

Skill Builder/Strength: Front Squat 8-10 Reps; 30x1

WOD: Full Tabata at each station; start at any station.
1. Overhead Walking Lunges (total steps - any object)
2. Lemon Squeezers
3. Wall ball


Level 2

Strength: In 12 min, build to a 3rm in Power Clean + Power Jerk (3 touch & go power clean, then 3 Power Jerk)
*If necessary anyone who needs adjustment - go to a 3RM Front Squat*

WOD: 30-20-10, reps for time
200m run to start every round
Hang Power Clean (sub to Front Squat or Goblet Squat)
Hand Release Push Ups
Box Jumps + Step Down (sub to weighted step ups as needed)


Level 1

Skill Builder/Strength: Front Squat Sets of 8-10 Reps; 31x1 (10) 

WOD: 21-15-9
KB Goblet Squat
Hand Release Push Ups
Sit Ups
Box Jump + Step Down

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