Warm up; 30 Inch worms + Hip Flexor Stretch

Skill; Push Press 4 x 5

WOD; 5 min AMRAP

3 Deadlift 275/185lbs

10 Double under’s

Awesome Job! Bill P, Ed, Jamie, Scott Froning, Shane

Warm-up;¬† Shoulder Floss + 40 bw Step-ups Box 24/20″

Skill; Hang Snatch  2 x 8

WOD; 50 – 35 – 20

Wall Ball 20/10lbs

Ab Mat Sit-up

Toes to Bar

1st WOD of 2013 – Carlos, Sanjay, Nystrom, Lorraine, John, Lina, Lauren

Kalsu (Hero WOD)

100 Thruster (135/95)

5 Burpee on the minute

* Must start with 5 Burpee

Skill:

15 Minutes on the minute

2 Front Squats (90% of 1 rm)

W.O.D.

50 Box Jumps (30″/24″)

50 H.R.P.U.

Skill:

5 x 3

Hang Snatch

W.O.D.

6 A.M.R.A.P

10 Hang Snatch (50% of 3 rep max)

10 H.S.P.U.

Skill:

Deadlift:

3 x 5

W.O.D.

5 Rounds

7 K.B. Thrusters (24k/16k)

10 Burpee

Partner W.O.D.

100 Wall Balls (alternating while 1 partner holds up 100 pound deadlift while other works)

75 Burpee Pull Ups (Must alternate 1 at a time with each partner)

5000 Meter Row (while one partner rows the other must hold 70 pounds over head, once weight comes down you must switch)

Santa’s Nightmare

3 rounds (30 Double Unders, 15 Snatch (75/55)

3 rounds (9 deadlift 125/85, 12 h.r.p.u., 15 box jump 24″/20″)

15 squat cleans (125/85)

3 rounds (20 bar facing burpee, 10 o.h.s 75/55, 15 chest to bar pullup)

3 rounds (10 toe to bar, 15 wallball 20/10)

30 clean and jerk (125/85)

Skill:

12 minutes

Odd Minute (1 Wall Climb)

Even Minute ( 5 Med Ball Squat Clean)

W.O.D.

1 Mile Run

Skill:

Barbell Box Step Ups 3 x 24

(increase 10 pounds from previouse time)

W.O.D.

8 A.M.R.A.P

10 Pull ups

10 Kettlebell Swings (24k/16k)