12-23-14

Kelly

5 rounds

400 meter run (100 m 4 times) 

            ***30 burpees if raining :)

30 wall ball

30 box jumps

12-18-14

1.

Push press

6x10

2.

10 min amrap

10 double unders/ 30 single unders

7 box jumps/ step ups

5 med ball cleans 

12-16-14

1.

Back squats

5x5 

2.

7 min amrap

Burpees jump to a 6 inch target

12-11-14

Max rounds in 15 minutes:

3x Deadlift 

3x Hang clean

3x Front-squat

3x Shoulder to overhead

Skill:

10 min EMOM

Even: 15 good mornings

Odd: 15 jumping jacks

12-8-14

1.

“Dirty 30”

30 Box jump

30 Jumping pullups 

30 Kettlebell swings

30 Walking lunge steps

30 Knees to elbows 

30 Push press, 25 pounds

30 supermans

30 Wall ball shots

30 Burpees

30 Double unders/ 90 single unders

2.

work on weakness

12-4-14

1.

Skill:

3minute handstand hold(on wall)/ handstand practice

Then:

50 squats

30 hang power cleans

50 situps

30 burpee box jumps

2.

Work on something you could get better at!

12-2-14

SWOD

Back squat 3x5

WOD

20 min amrap

5 handstand push ups

10 pull ups

15 lunges