Goodbye 2013

Goodbye 2013

5 rounds

20 Push Ups

13 Deadlift 185/135

Pick 4 (like the lotto)

Pick 4

Tabata 4 of your choice:

Row (calories)

Rope Slams

Burpees

Double Unders

Toe Taps

Prowler Sprints

Bike (calories)

Big Tire Box Jumps

Bear Complex PLUS

Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press

Skill:
Find 1RM Bear Complex

WOD:

Bear Complex (x7)
100 Squats
Bear Complex (x7)
100 Double Unders
Bear Complex (x7)
100 Sit Ups

Elizabeth

"Elizabeth"
21-15-9 reps of:
Clean 135/95
Ring dips

Finisher
AMRAP 15
1 Squat clean
1 Front Squat
10 Sit ups
*add weight after each round – not for speed

Burpees - Cleans - Thrusters - Jumping Jacks

EMOM (20)

2 Burpees

2 Cleans 75/45

2 Thrusters 75/45

10 jumping jacks

Jump?

4 rounds:

100 Jump rope

50 Box Jumps

25 Jumping Pull Ups

12 Broad Jumps

6 tuck jumps

10 to 1

10-9-8-7-6-5-4-3-2-1

SDHP

Soccer toe taps on box (each side)

X10 Jumping jacks, ie 100, 90, etc

DU + PP + IR

5 Rounds:  50 Double Unders 15 Push Press 95/65  15 Inverted Rows

Jeremy

Jeremy 

21-15-9

OHS 

Burpees

Gymnastics day

Gymnastics Warmup then 10 rounds 2 chin ups + 5 burpees AMRAP 20 5 HSPU 10 Pull Ups 15 T2B  20 Squats

Jumping Jacks + Burpee Pull Ups

5 Rounds  50 Jumping jacks  12 Burpee Pull ups

Deadlifts + Med Ball Cleans + KBS

4 Rounds  5 Deadlifts 185/130 10 Med Ball Cleans 15 KBS

Open Workout 13.3

Gymnastics Warm-up
2 rounds: Tuck jumps + Pike jumps + forward rolls + split rolls + cartwheels + round offs

Open WOD 13.3 AMRAP 15 150 Wall Balls 90 Double Unders 30 muscle ups OR 30 Muscle Up progressions OR 30 Pull Ups + 30 Dips

Front squats + Jumps

3 Rounds: 10 Front Squats (135/95) 20 Jumps over bar

Push Ups + Sit Ups + Pull Ups

15 Min AMRAP
9 Hand Release Pushups
9 Butterfly Situps 
9 Pull-ups

Cardio Circuit

MetCon Circuit

30/10

- Ropes

- Alt Landmine Presses

- Row

- Burpees

- Shuttle runs

- Soccer Skips

Cleans, Pull ups, Jumping jacks

AMRAP 15

3 Power Cleans 135/95

5 Pull Ups

30 Jumping Jacks

Lucky 7s

7 rounds

7 Double Unders
7 sit ups
7 Push Ups
7 Squats
7 Jumping Jacks
7 Knees to elbow 
7 Box Jumps

30 Reppers

30 Reps for total time of:

Bench Press

Then

Shoulder Press

Then

Back Squat

Then

DB Snatch (30 each arm)

1Min rest between each

Fight Gone Bad

Fight Gone Bad

 
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)