5 min. Moderate Suck

WOD
Hold a 5 min. Plank, or accumulate 5 min.

30 min Mobility 

Smolov Jr 16/ Open Prep 20

WOD:

Back Squat 10x3 @135kg

After each set 2 deficit Handstand Push-Up 12'

2 min. AMRAP

KB Thruster @2-16kg  41 Reps

2 min. Rest

2 min. AMRAP

V-Ups- 32 Reps

2 min. Rest

2 min. AMRAP

Supine Ring Rows- 33 Reps

Smolov Jr 15/ Open Prep 19

WOD:
8x4 Back Squat @130kg

With a 4 min. Running Clock:
Row 500m
20 Box Jump Overs @24'
Max Double Unders
Rest 4 min. and Repeat for a total of 3 Rounds

44-43-49

Smolov Jr 14/ Open Prep 18

WOD:

7x5 Back Squat @120kg

8 Min. AMRAP

 3-6-9-12-15-18

Knees To Elbows (suspended in ab straps)

KB Deadlift @32kg

Overhead Squat @40kg

138 Reps

Open Prep 17 (Inspired by CF Invictus)

WOD:
3 Rounds not For time
50-60 dec. Handstand Hold (nose touching wall)
40-50 Double Unders
15 Std. Straddle Leg Lifts

For a total of 6 Rounds, every 3 min. complete
250m Row
10 Burpee Over The Box @24
8 Strict Quality Dips (deep and turn out hands at top)
Rest 1 min.

5th round- 7 dips, 6th round -6 Dips

Smolov Jr 13

WOD:
Back Squat 6x6 @110kg

Snatch Push Press 4-3-2-4-3-2 @60kg-70kg-80kg-70kg-80kg-90kg

Glute Ham Raise (band assist) 3x5

Sitio Wods (Open Prep 11-16)

27/12/14
6x Run + or - 400m (hilly terrain)
Rest 2 min. in between 
1:22, 1:14, 1:13, 1:14, 1:15, 1:14

28/12/14
For Time:
21-15-9
KB Thruster @2-20kg
Ring Row
3:53

12 min. AMRAP
50 ft. Handstand Walk
100 ft. Goblet Walking Lunge @1-20kg
2 Rounds +3feet.

29/12/14
For Time:
Run + or - 1600m (hilly terrain 7:21)
50 Ring Dips
30 KB Snatch @20kg (only right arm)
12:35

31/12/14 
For Time:
+ or - 400m Walking Lunge 10:01 295 reps (hilly terrain)
rest 5 min.
"JT"
10:38

1/1/14
OTM:
8 KB Bent Over Rows @2-20kg
12 Band Slams (JC predator bands, try to mimic ski erg)

3 Max Sets of  KB Push Press @2-20kg 
20-18-10

2/1/14
3x 5 min. intervals w/ 2 min. Rest in between
12 Burpees
21 KB American Swings @20kg
Run + or - 200m

1 Round, 12, 21 +100m
1 Round, 12, 20
1 Round, 12, 6
This was worst!!! Very Hot