111231: 20 Min Partner AMRAP

STRENGTH: Wendler

WOD: Partner 20 Min AMRAP
Alt each min (1 Partner working at a time)
SCORE = Total Points
-3pts Burpees
-2pts Push Ups (New Standard)
-1pt Air Squat
*You may not repeat the same two movements in a row!*

111230: Partner Fran

STRENGTH: Wendler

WOD: "Partner Fran"
P1 Does 1/3 Thrusters + Pull Ups (P2 Rests)
Then, P2 Does 1/3 Thrusters + Pull Ups (P1 Rests)
21-15-9 For Time:
-Thrusters
-Pull Ups

111229:

STRENGTH: Wendler

WOD: 20 Min Partner AMRAP
One Partner Performs
SDHP or Push Press
Wwhile the other partner performs one of the "Static Holds"
"Static Hold":
    -Beg: Plank Hold, Squat Hold (Parallel)
    -Int: Low Push Up, Flexed Arm Hang
    -Adv: L-Sit. L-Hang, Flexed Arm L-Hang
SCORE = Total Reps

111228:

STRENGTH: Wendler

WOD: For Time:
-1000m Run
-50 Thusters (45#)
-30 Ring Rows

Cash Out: Tabata Sit Ups

111227: Diane

STRENGTH: Wendler

WOD: "Diane"
-21-15-9 for Time
-Deadlifts (225/135) or 60% of 1RM
-HSPU

SKILL: Rope Climbs x 5

111226: Angie

STRENGTH: Wendler

WOD: "Angie"
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Air Squats

111224: Merry Christmas Eve WOD

WOD: "The 12 Days of Christmas"
-1 Snatch (95/65)*
-2 Push Press*
-3 Cleans*
-4 Deadlifts*
-5 Golden Ring Dips
-6 Pull Ups
-7 Air Squats
-8 Push Ups
-9 Straight Leg Sit Ups
-10 Box Jumps (24/20)
-11 Burpees
-12 Overhead Squats*
(WOD order is the same as singing "The 12 Days of Christmas" 1, 2 then 1, 3-2-1, 4-3-2-1, and so on up to 12!)

111223:

STRENGTH: Wendler

WOD: For Time:
-5 Thrusters (40-50%)*
-10 Burpees
-10 SDHP*
-10 Burpees
- 15 Deadlifts*
-10 Burpees
-15 Deadlifts*
-10 Burpees
-10 SDHP*
-10 Burpees
-5 Thrusters*

111222:

STRENGTH: Wendler

SKILL: Snatch Balance

WOD: 4 RFT (20 Min Cap)
-400m Run
-10 Power Snatches (40-50%)
-10 Toes to Bar

111221:

SKILL: Sots Press PVC

WOD: 3 RFT (20 Min Cap)
-10 Wall Climbs
-20 Alt Lunges
-30 Russian KBS (53/35)
-40 Sit Ups

MOBILITY: Shoulders/ Upper Back