Tues. 12/10/13
Warm Up 1-2-3 EMOM 21min. 1st min. 5 Power Clean 2nd min. 5 Burpee Box Jumps (24/20) 3rd min. I-Run Rx1 (185/138) Rx (165/123) Rx3 (145/108) Continue This Cycle for 21min.
Mon. 12/9/13
Warm Up 1-2-3 Buy In: I-Run 5 Rounds 2 Hang Clean 1 Jerk 3 Pistols per leg – no alternating 5 HSPU 7 Cal. Row 9 Lateral Jumps per side – over bar Buy Out: 10 Prisoner Squat Jumps Rx1 (185/138) Rx2 (165/123) Rx3 (145/108)
Sat. 12/7/13
2 partner wod 1/2 Loop (I-Run) 100 Front squats – both must hold bar 1 Loop (200m Run) 100 Partner Push Ups 1 Loop 100 Deadlifts – both must hold bar 1 Loop 100 Burpees 1/2 Loop
Fri. 12/6/13
Warm Up 1-2-3 DB Row 4×10 4 Rounds 400m Run 21 KBS (24/20) 12 Pull Ups 6 Burpee Box Jumps (20/16)
