Dec. 5-11, 2016

Long Conditioning (Volume=2)

“Wood”

5 Rounds

Run 400m

10 Burpee Box Jumps (24/20)

10 Sumo Deadlift High Pulls (95/65)

10 Thrusters (95/65)

Rest 1 min

Medium Conditioning (Volume=1)

12 Min AMRAP

8 Burpees

6 Pull-ups

4 Toes-to-bars

2 Bar Muscle-ups

Medium Conditioning (Volume=1)

15 Min AMRAP

8 Ring Dips

10 Box Jumps (24/20)

12 Overhead Walking Lunges (95/65)

Short Conditioning (Volume=1)

21-15-9

Box Jumps (24/20)

Power Snatch (75/55)

Chest-to-bar pull-ups

Short Conditioning (Volume=1)

“2010 Northwest Regional Event 1”

3 Rounds

10 Overhead Squats (135/95)

50 Double Unders

Snatch (Volume=1)

6×2 Snatch

Start @ 70% and work up

Drop and reset after each rep

Clean and Jerk (Volume=1)

7×1 Hang Clean+Jerk

Start @ 75% and work up

Back Squat (Volume=1)

6×2 Back Squat

Start @ 80% and work up

Shoulder to Overhead (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Bench Press (Volume=1)

5×5 Bench Press

Start @ 70% and work up

Press Conditioning (Volume=1)

Tabata Handstand Push-ups

Straight into

Tabata Strict Press (95/65)

Pull Conditioning (Volume=1)

3 Rounds

5 Strict Pull-ups

10 Chest-to-bar Pull-ups

15 Pull-ups

Midline Conditioning (Volume=1)

4 Rounds

20 Ab-mat Sit-ups

10 Toes-to-bars

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

3 Rope Climbs

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/