CLH, CCH - Wednesday 12/26/12

Baseline Metcon
200m walk/run
15-12-9 reps for time of:
Squats
Push-ups
Pull-ups
200m walk/run

CCH 32:59 (Green/Purple and add another Purple for last 1/2 WOD, push-ups from knees after first round)

CLH 11:02 (4 x 15# for squats, Push-ups 9 up, ring row)

CLH, CCH - Sunday 12/22/12

Squat
3 x 5
CLH - 4 x 15# @ 18#
CCH - 130



3 rounds of 3:00 AMRAP, with 1:00 rest between:
3 SDHP, 105#75#
6 Push-ups
9 Box Jumps, 24"/18'

CLH
3 SDHP, 18#
6 Push-ups, 7 showing
9 Box Jumps, 1 mat
3 full + 3, 2
3 full + 3, 5
3 full + 3, 4

CCH, Lynn Tuesday, 12/18/12

Warm up
3 rounds of:
1 Burpee
5 Squats
5 Easy Pull-ups/Ring Rows

Deadlift
5-5-5-3-3-3  (Mom - 63# last time)
Lynn - 33-53-63-73-83-83
Cale - 45-75-95-115-135-155

Cale: 12 minute AMRAP of:
5 Box Jumps, 18"
5 Pull-ups, 2 x Prp + 1 x Gr.
5 Wallballs, 10#
10 Singles
5 full rounds + 5 Box Jumps

Mom: 12 minute AMRAP of:
3 Barbell Hang Power Cleans, 33#
3 Barbell Push Presses, 18# (last round 33#)
10 Squats (4 x 15#)
10 full rounds exactly

Finale: 20 Sit-ups and 1:00 plank (Cale 10 KTE and plank)

Saturday 12/15/12

Press
3 x 5

CLH
18 x 5
33 x 5
43 x 5 (some knee bend)
38 x 5, 5

4 RFT of:
10 Ring Rows
10 Walking Lunges
10 Wallballs, 6# (4 x 15# + 1 x 10# plate)
10 Singles
CLH - 12:05

Finale: Complete 20 sit-ups with GREEN band then :30 plank (held continuously)

CLH, CCH - Tuesday 12/11/12

Skill work:
Hang Power Clean

Squat
3 x 5
CCH - 120#
CLH - 15# (5 x 15# bumpers)

12 minute AMRAP of:
5 HPC, 135#, 95#
7 Wallballs, 20#/14#
9 Pull-ups
CCH - Green, Purple, Purple bands (1st half with just one purple band), Push-ups 2nd half from knees. 32:59
CLH - Squats to 4 x 15#, Push-ups to 9th ring from bottom, ring rows. 11:02


Finale: 2 minutes per leg in Flamingo

CLH - Saturday 12/08/12

Deadlift
5-5-5-5-5
33-63-63-63-63 (worked on form)

7 RFT of:
4 Wallballs, 6# (5 x 15#)
6 Step-ups, 6"
8 Ring Rows
7:30

Finale: 20 Sit-ups (blue band)

CCH and CLH Monday, 12/03/12

Warm up:
3 rounds:
1 Down back - nice pace, faster on way back.
3 Burpees (CLH against wall and jump/clap over head)
6 Squats

Press
5-5-5-5-5

CLH - 15-15-33-33-33
CCH - 33-43-53-63-68

L-Sits
5 sets of max hold

Tabata Sumthin
8 rounds of :20 on, :10 off of:
Ring Rows CLH - 70, CCH - 45
Lines CLH - 13.75 (side steps), CCH - 35
KB Swings - CLH - 74 (5#), CCH - 54 (10#)

Finale:
Complete 30 Squats, not for time.