WOD 12-23-15

Warm: 4 rounds 10 pushups, 10 situps, 10 squats, hip flexor

8×3 db bench press, pec/lat

6×5 front squats, 2 box jumps, banded shoulder distraction

6×5 Mr Spectacular, 5 weighted pull ups, pigeon

WOD 12-22-15

Stamina

1) 30 min AMRAP

100’ bag carry (60/40), 10 SDHP (75/55), 10 shoulder plate raises (20/10), 5 box jumps (20/16)

 

2) 30 min AMRAP

10 knees to elbows, 10 man makers (25/15), 50’ walking lunges, 50’ bear crawl

WOD 12-21-15

Stamina

1) 15 min AMRAP

10 back squats (75/55), 5 pullups, 10 situps

 

2) 15 min AMRAP

10 jump squats, 10 kb swings (35/26), 10 walking planks

 

3) 15 min AMRAP

10 dead lifts (75/55), 10 pushups, 10 lunges

 

4) 15 min AMRAP

10 hang cleans (75/55), 10 flutter kicks (each), 10 goblet squats (35/26), 10 fdbe

WOD 12-16-15

Strength

Warm: 4 rounds 10 pushups, 10 situps, 10 squats, hip flexor

8×3 power clean, pec/lat

6×5 back squats, 2 broad jumps, banded shoulder stretch

6×8 bench press, 8 bent over rows, pigeon