12-18-12

Skill:
Max Mountain Climbers in 2:00

WOD:

20 min AMRAP
"Cindy"
5 pull ups
10 push ups
15 squats

12-14-12

At home WOD:

As many rounds in 20 minutes

5 superman
10 push ups
15 squats

12-13-12

SWOD:
Max shoulder press

WOD:
30 wall ball
40 jumping jacks
50 burpees

12-11-12

:SWOD:
Row 400 meters

:WOD:
“Air Force”
20 Thruster
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats

12-8-12

At Home WOD

3 rounds of:
20 walking lunges
20 good mornings
20 walking lunge
20 tuck jumps

12-6-12

:SWOD: deadlift 3x5 (65,75,85%)
:WOD:
21-15-9
Deadlifts
Pull-Ups

12-4-12

:SWOD:
shoulder press 3x5 (65,75,85%)

:WOD:
Row 500 meters
30 front squats
40 single unders
30 dips on plyo box
40 single unders
30 push-ups
40 single unders
30 burpees