Monthly Archives: December 2013

20 Box Jumps (24/20) 40 Ring Rows 30 Sit-up 20 Box Jumps 40 Push-ups 30 Toe to bar 20 Box Jumps 40 Double-unders 30-second Plank Hold 20 Box Jumps 40…

Strength: Push Jerk 6x3 **Working towards heavy 3 reps** 6 minute AMRAP: 3 Deadlift (275/205) 6 KB Swings (70/45)

21-15-9 Push press (115/75) Pull-ups

3 rounds: 500m row **2 minute rest between rows** Tabata Air squat Toe to bar Push up Sit-up

Skill: Snatch Balance 7 min AMRAP: 7 Hang Clean (95/65) 5 Thruster **90 second rest** 5 min AMRAP: 5 Hang Snatch (95/65) 3 Overhead Squat

  3 Rounds: 500m Row 10 Clean and Jerks (135/95)

22 minute AMRAP: 8 Handstand Push-ups 12 Pull-ups 16 Russian Twists w/KB (45/25)

Skill: Rower 14 min AMRAP 20 Double unders (40 singles) 10 KB Swings (70/55) 10 Push-ups

**Hanukkah Ladder** 8 - OHS (115/75) 8 - KB Snatch L/R 8ea (53/35) 8 - Front Squats (135/95) 88 DUs 8 - Squat Cleans (155/115) 8 - Back Squat (185/135)…