WOD: 12.26.16 – WOD: 12.31.16

WOD: 12.26.16
Skill Work 
V1: Butterfly Pull-up Tutorial 
V2: 12 min EMOTM 
O: 10-20 GHD Sit-ups 
E: 3 Five second negative HSPU's 

Rx: for time
150 pull-ups 
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WOD: 12.27.16
"Barbell Club" 
Test Day 1RM Clean & Jerk 

"CrossFit"
Strength Work: 15 min to complete back squat @
3 @ 75%  
1 @ 85%
3 @ 75% 
1 @ 90%
3 @ 75%
1 @ 95%+

Rx: for time
21-15-9
Assault Bike Rows
22-16-10
Barbell Lunges (135/85)
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WOD: 12.28.16
Skill Work: 12 min EMOTM 
O: 30 Double Unders 
E: 5 Clean & Jerks (Practice Cycling) 50% if 1RM 

Rx1: 15 min AMRAP 
10 Box Jumps (24"/20")
3 Hang Clean & Jerks (205/135)
3 Bar Muscle Ups 

Rx2: 15 min AMRAP 
10 Box Jumps or Step Ups (24"/20")
3 Hang Clean & Jerks (135/85)
6 Chest to Bars + 6 Push Ups
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WOD: 12.29.16  
"Barbell Club" 
Test Day 1RM Snatch & 1RM OHS 

"CrossFit" 
Rx: for time
100 KB Swings (75/55)
100 Push Ups 
100 Toes to Bar 
100 Calorie Rows 
*may partition in any way
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WOD: 12.20.16
Skill Work 
Hang Power Snatch
*work up to heavy single 

Rx: Isabel for time
30 Snatches (135/95)

or

Rx2: Grace for time
30 Clean & Jerks
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WOD: 12.21.16
Str: work up to heavy single for the day
Clean  

Rx: for time
100 Burpee Box Jumps (30"/24")
*Partner holds top of the Front Squat @ (185/115)

Solo Rx: for time complete
50 Burpee Box Jumps (30"/24")
O: Max Rep Burpee Box Jumps
E: Hold Front Rack Position @ (185/115) 40 seconds
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QuickyFit: 12.31.16
Conditioning: 
P1: 4 min AMRAP 
30 Wall Balls 
10 Double Unders
 
P2: 4 min AMRAP 
20 Wall Balls 
20 Double Unders 

P3: 4 min AMRAP 
10 Wall Balls 
10 Double Unders
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unspecified





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