Saturday
Every 2 minutes for 20 minutes, Climbing weight each set.
Sqaut Clean from Hip
Squat Clean from Knee
Sqaut Clean form floor
 
Hero WOD:
Danny
As many rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
FRIDAY
2. Gymnastics
A. 1 minute of max Pull ups or Muscle ups
Rest 1 minute
B. 1 minute of max (box or Strict) HSPU
Rest 1 minutes
C. 1 minute of max Strict Pull ups
Rest 1 minutes
D. 1 minute of Box HSPU (or kipping Deficit HSPU, 10/6″)
Rest 1 minutes
E. 1 minute of max unbroken (kip or C2B) pull ups
Rest 1 minute
F. 1 minute of Strict HSPU or box HSPU
 
WOD
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats 60/35kg
10 Burpees
RX+ 75/55kg
Christmas party time!
 
THURSDAY
Barbell Conditioning
4 Rounds for time of:
12 Deadlifts, 225/155
9 Hang Power Cleans, 225/155
6 Jerks, 225/155
Rest 3 minutes between rounds
 
1. Conditioning 16 minute amrap
60 double unders
50 TTB
40 Barbell thrusters
30 Box jumps
20 Pull ups
10 burpees
RX+ Muscle ups (instead of pull ups)
 
Wednesday
 
WOD
Gymnastics Warm Up
Handstand hold VS Back extension
 
Planche holds vs Scapular pull ups
 
Skills

500m Row test
 

 
Tuesday
2. Gymnastics Conditioning
3×20-30 unbroken Pull ups or chest to bar pull ups, 60 seconds rest
Every 2 mins for 14 minutes
From floor 3 split Jerk
 
WOD
Its Bench mark time:
KAREN:
150 wall balls for time
 
MONDAY
Warm up
30 second l-sit
30 second HSHOLD
 
Snatch
Work up to a 1-rep heavy from the hang
 
WOD
15-12-9-6:
Power Clean 60/35
TTB
Push Jerk 60/35
BJ (24″/20″)
RX+70/45kg