3 Jan 13 1 RM Push jerk and a WOD

15 for 1 RM Push Jerk

5 rounds for time of:

3 Power Cleans 185/120#

 12 Bar Facing Burpees

15 Pullups

1 200m Sled drag 90/45

2 JAN 13 Deadlifts and more

DL w Bands: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.

-then-

3 rounds for total reps:
45 sec ME Shoulder Press 95/65#
-rest 45 sec.
45 sec ME Pullups
-rest 45 sec.
45 sec ME Push Press 95/65#
-rest 45 sec.
45 sec ME Box Jumps 30/27″
-rest 45 sec

1 JAN 13 Starting off Outlaw....

7x1 3 position Snatch(floor, hang, and hi hang) ea 60 Seconds 50-70% 1 RM Squat or power depending on athlete's ability

Then

50 Russian KB Swings 32/24 Kg
30 Shoulder Touches (15 ea side)
15 Wall Ball Situps
20 Shoulder Touches
15 Wall Ball Situps
10 Shoulder Touches
25 Russian KB Swings

31 Dec 12 Happy New Year WOD

Complete the year for time!!!

200m Run
31 KB SDHP 24/16
28 Pullups
31 KB Swings
30 Burpees
200m Run
31 Hang Power Snatch 75/55
30 K2E
31 Wall balls 20/14
31 Pushups
200m Run
30 Power Clean and Jerk 75/55
31 T2B
30 Box Jumps 24/20
31 HSPUs
200m Run

Happy New Year!!!

29 Dec 12 Triplet

15 Min for 1 RM Snatch Grip Deadlift

Then

3 RFT

15 Box Jumps 24/20
12 Push Press  115/75
2 Rope Climbs

28 Dec 12 Lynne

5 Rounds Max Effort

Body Weight Bench Press

Pullups

27 DEC 12 Hopper Deck

1 Person Draws a Card the rest kill the WOD

Each WOD is different

JT

Last Ascent

and

Randy