Sunday Outline 12/09-12/15

Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:

2013-12-07 Wod

100m Run

12 (Thrusters + 2 OHL), 95/65#

200m Run

10(Thrusters + 2 OHL)

300m Run

8 (Thrusters + 2 OHL)

400m Run

6 (Thrusters + 2 OHL)

2013-12-06 Wod

3-3-3-3-3 Weighted Pullups

9min AMRAP

5 C2B Pullups

15 Double Unders (unbroken for Rx)

2013-12-05 Wod

"Sha's Snatch Ladder"

3 Rounds
12 Hang Squat Snatches, 45/30#
5 Burpees
7 Power Snatches
5 Burpees
4 Squat Snatches
5 Burpees

Buy out: 47 Double Unders + 2 Burpees

2013-12-04 Wod

14min EMOM

Odd: 11 T2B

Even: 8 KB Swings, 32/24 kg (Russian) + 3 Shoot Throughs

2013-12-03 Wod

4 Rounds

300m Run

15 Ring Pushups

30 Med Ball Twists, 20/14#

5x (1 MBC + 2 Squats)

2013-12-02 Wod

"Becky said no KB Swings"

12min AMRAP
3 TGU, 55/35# (alt arms every round)
9 DL @ 60% 1RM
12 Box Jumps, 24/20”
EMOM 3 burpees (start and end with burpees)