PM
Running
Some Running on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
15x50m Sprint on Small Hill + 50m Jog + 10m Walk (on Grass)
Some Walking and Leg Swings + Static Stretching (Cooldown)

5 rounds, 50-40-30-20-10x reps
Pull-ups
Push-ups
Air Squat

• 8min Abdos à la fin

Pre-WOD
• 5k (24:02)

WOD - AMRAP (20 minutes)
• 2 dips
• 4 push-ups
• 8 kettle bell swings (50 lbs)

Post-WOD
• Plank (2:30)

WOD
Run 600m
Then
100 Back squat (95/65)

RX. 9:35

Strength
Weigthed pull-up 3-3-3-3-3 (8-12-16-20-24kg)
THURSDAY 131226
"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
(Hice 5 rondas)

Strength
Snatch 3-3-3-3 (25-30-35-40kg)
OH Snatch 3-3-3-3-3 (45kg)
Weigthed ring dip 3-3-3-3-3 (8-12-16-20-24kg)

Snatch complex - 50kgs - 8 sets
2 snatch/1 OHS squat

5 sets - 55kgs
3 push press, 2 push jerk

3 rounds
30m 90kg tyre flip
30m 100kg prowler run

Strength:
Back Squats
5x5 - 98kgs

WOD1 x5 40kgs - 11:19
Pwr Cleans x 5
Frnt rck Lunge x 10
Push Press x15

WOD 2
Swings 10x10 (10sec rest)
24kgs

Capacity test:
row 500m - 1.33

Strength:
Pull Ups (60sec rest)
10x3 (using arm kb - 20kg)

WOD 1 50kg - 8.35
Pendlay Row
Front Squat
10 to 1

WOD2 x 3 rounds - 8.09
Row 200m
Wall Balls 20
Double Unders 40

Capacity test:
push ups - 55

Strength:
Deadlifts
5x5 - 295

WOD1 - 1:25
Pull ups 10/8/6/4/2
Box Jumps

WOD2: x4 - 2:35
T2B x 8
Plate Lunge x16