180 min
Warm up + COS 15 min

1.MU
- Drills
- MU+CTR 3x1
- MU 10x2 + 1x3
- MU x 26

2.SHSPU - not done

3.Gymnastics
A. Butterfly pull up + HSPU prep
- 15 bfly
- 10 HSPU

B. EMOM12:
1) Kipping handstand push ups - 6 x 6
2) Chest to bar > butterfly pull up - 8 8 9 9 9 9

4.Push press + Push jerk
Heavy 1+2 for the day

5.Metcon
A. 7 min AMRAP:
6 Squat cleans (heavy) - 50 kg
12 Box jump overs
Reps: 4 rounds + 5 SC

• Rest 3 min-

B. 7 min AMRAP:
10-15 m HS Walk > 8 thrusters @ 30 kg
12 DB Snatches - 15 kg
Reps: 5 rounds + 4 thrusters

6.Strength
A. Strict CTB pull up (sup. grip)
- 4 x Max effort
- 9 7 8 7

B. 3 sets:
KB Sumo RDL x 20 - 16 20 20 kg
Side star plank 20+20 s.

I don’t know what it is but every time I walk into the box and see dead lifts on the board I think, “Right on. This is going to be an easy one.” And it never is … WTF am I always thinking?!?

Warm Up:
2x
10 Kettle Bell Swings
10 Kettle Bell Presses
10 Kettle Bell One Arm Swings

Mobility:
Pain ball on shoulders
Pain ball on feet

MetCon:
21-15-9
Dead Lifts (225 LBs)
Box Jumps

AMRAP 15:
3 Strict Pull-ups (Db/ kb Rows, Ring Rows)
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
...
Add (3) Reps Per Round

WARMUP
60-50-40-30-20-10:
Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats
Seconds Push-up to Down Dog

10x3 Power clean
New set every 60s

WOD: Sprint Intervals

10x55M - first three standing start, last seven fast rolling start. Still have very minor groin issues and have to be careful about power starts

Times: 7.22, 7.16, 7.38, 7.22, 7.16, 7.22, 7.19, 7.16, 7.25

Wasn't planned, but was 52 degrees in Feb....Had to go for it!!!

Warm Up:
3x
20 Kettle Bell Swings
10 Jumping Squats
10 Push Ups
20 Sit Ups

Mobility:
Pain ball on feet
PNF Hamstring
Abductors

MetCon:
21 Low Bar Back Squats*

*The goal here is to go heavy and you have to get all 21 in a row, without putting the bar down. If you don’t get the 21, you simply note the weight and how many you got.

Alan (coach) notes that if you get all 21 the first time you do this, you didn’t do it with enough weight. It’s really more of a mental exercise in terms of pushing yourself to keep getting one more.

First time we did this one, I got 16 in a row at 185 LBs. Today was definitely ‘easier’, even with the extra 5 LBs, because I knew I could get them all. Never underestimate the power of positive thinking!

12 Days of Barbell

1. SDHP
2. Power Clean
3. Front Squat
4. Push Press
5. Thruster
6. Burpee
7. Slam Ball 20lb
8. Box Jump 24′/20″
9. Wallball 20/14lb
10. Lords a Leaping “Double Unders”
11. Knees to Elbows
12. Pull-up

Do the WOD like you sing the Song. So every time you do a SDHP move to the next day and do it in reverse. Have fun and remember to smile because Santa is watching you.

RX 75/45

• I completed the 10 days of barbell

The Routine:

E.M.O.T.M. x 9 Mins
1 - American Swing x 15
2 - Push Press x 6 / Arm
3 - Power Clean x 4-6 / Arm

Rest 1 Full Minute

E.M.O.T.M. x 9 Mins
1 - Front Squat x 5 / Side
2 - Strict Press x 5 / Side
3 - Bent Row x 5 / Side

Rest 1 Full Minute

Finisher x 4 Mins - Russian Swing Tabata
***Score Total Reps Completed

Squat Clean 2.2.2.2.2.2.2
145//155/165/175/185/195/205

Then:

With a continuous running clock start with 1 Squat Clean on 0:00, and add 1 rep each minute until you can no longer finish the round you are on before the next minute starts. Weight is 95/65.

9 rds

A) Three sets, not for time, of:
Butterfly Pull-Ups x 6-8 reps
Bounding Box Jumps x 8-10 reps
Strict Handstand Push-Up x 3 slow descent negatives

3 x 6/10/3

B) Nine sets of:
Back Squat
1. 5 reps (175#)
2. 3 reps (195#)
3. 1 rep (215#)
4. 5 reps (175#)
5. 3 reps (195#)
6. 1 rep (215#)
7. 5 reps (175#)
8. 3 reps (195#)
9. 1 rep (215#)

Rest as needed between sets. Go heavy here.

C) Three sets for times of:
Row 250 Meters
40 Double-Unders
As soon as you complete your last double-under, stop the clock, pick up two KBs or DBs (at least 24 kg each) and walk 100 meters with them. Once you return, reset the erg and go again.

3:15, 3:00, 3:33