Friday 1/13/17 ... #1. Handstand push ups, #2. AMRAP-20: pull ups, deadlift, shoulder press

#1. for time: 50 Handstand push ups (sub- strict shoulder press)

#2. AMRAP- 20
     12 pull ups
     8 deadlift
     12 shoulder press
     8 deadlift

Thursday 1/12/17.... GTOH, burpees, dubs

   21 GTOH (Ground to overhead w/ bumper plate )(25/35)
   5 burpees
   30 DUBS

   18 GTOH
   5 burpees
   30 DUBS

   15 GTOH
   5 burpees
   30 DUBS

   12 GTOH
   5 burpees
   30 DUBS

   9 GTOH
   5 burpees
   30 DUBS

   6 GTOH
   5 burpees
   30 DUBS

   3 GTOH
   5 burpees
   30 DUBS

*Cash out 100 hollow rocks - every time you rest do a :30 second plank

Wednesday 1/11/17...... Snatch, sumo, dubs

4 rounds for time:

     15 snatch
     30 dubs
     15 sumo deadlift high pulls
     30 dubs

tuesday 1/10/17..#1. "TinMan", #2. Endurance wod

#1. Strength: "Tin Man"  5 rounds

     5 bench press (body weight)
     5 Powercleans (body weight)


#2. Endurance WOD: 4 rounds

     400 meter row
     40 DUBS

monday 1/9/17... #1. Front squats, #2. Back squats, farmers walk,stone to shoulder, dubs

Strength: Front squats: 5x5

Conditioning: 5 Rounds for time

     5 back squats
     200 meter farmers carry
     10 stone to shoulders
     20 DUBS

Sunday 1/8/17...#1. Bent over rows, #2. Dubs, pull ups, sit ups

#1. Bent over rows 5x5 climbing

#2. Conditioning:

75 Double unders + 20 pull ups + 25 abmat situps
50 Double unders + 20 pull ups + 25 abmat situps
25 Double unders + 20 pull ups + 25 abmat sit ups

Saturday 1/7/17...#1. Partner Clean & Jerks, #2. Row, thruster, TTB

#1. Clean & jerks with a Partner - increasing weight every round

     5 C&J
     4 C&J
     3 C&J
     2 C&J
     1 C&J
partner A does 5 while partner B rests then switch

#2. Conditioning: 3 rounds for time
     20 calorie row
      15 thrusters
     10 toes to bar