400m Retest

Pre:
15 min. Bike
20 Leg Swings each way(forward and back/side to side)
3 Running Drills 3x Each

WOD:
6 x 400m Run
rest 2 min. in between rounds

Post:
3 sets Max Time Handstand Hold
3 sets Max Rep Toes to Bar
15 min. Bike
Trigger Point

Matt -1:16-1:21-1:35-1:37-1:37-1:33
Definitely burned out on the first two, all out on those
Handstand against wall but tried to stay off of it, if that makes sense 25s-33s-25s
T-B 11-10-9 (T-B needs work)

Park Pump

Pre:
10 min. MWOD (shoulders/hips)
10 min. Bar Gymnastics Warm-Up (Muscle-Up Progressions/Squats)

WOD:
5x2 Bar Muscle-Ups/ Overhead Squats
then...
3 Rounds for time:
50 Sumo Deadlift High Pull
7 Jumping Bar Muscle-Up (wrist even w/ bar at max reach)

Post:
10 min. L-Sit Progressions/Bottom of Squat

Matt: OHS felt about 60-70kg (Concrete Barbell)
15:10- SDHP w/ concrete barbell dont know exact weight, missed like 7 times on the Jumping MU in the 1st round but got better in the last two rounds.

Death By Squat Clean

Pre:
50 Sumo Deadlift High Pulls @22.3kg
Skill Based Running Progression 6 of 6 http://www.youtube.com/watch?v=-92OsSKk3sc&feature=player_embedded Courtesy of Crossfit Endurance
Warm-Up Sets of Clean Complex (1 Power Clean-1 Hang Power Clean-1 Squat Clean-2 Front Squats

WOD:
Death By Squat Clean: 1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute.... until you are unable to complete required rep amount.  Post rounds/minutes and total reps.

Post:
1 min. on 1 min. off Plank x3
(Stretch on off minutes)

5 min. Heel Chord Barbell Smash

Matt B: 6 Rounds 6 Reps, total 27 Squat Cleans @62.3kg

Santa Con

Pre:
10-15 min. MWOD/Dynamic Warm-Up
Practice the following movements...

WOD:
25 min AMRAP:
25 DB/KB Swings @24kg
25 Double Unders
25 ft. Bear Crawl
25 ft. Broad Jump
25 Sit-Ups

Post:
Pool/Stretch

Matt: 6 Rounds 25 KBS, 25DU, 25FT.BC/BJ,24SU

Happy Holidays!!

Saturday 22/12
Running as a Skill Week 5 http://www.youtube.com/watch?v=a51M5I41z-c&feature=youtu.be

Sunday 23/12
1 Hour Mountain Bike- Parque Da Cidade

Monday 24/12
10 min. MWOD
Burgener Warm-Up
Snatch Complex 5x 1
1. Snatch 6x1 90% 1 RM
2. Front Squat 3x3 Heavy
3. Diane
21-15-9
Deadlifts @98.3kg (all my weight)
Handstand Push-Ups

Matt:
1. 62.3kg
2. 92.3kg
3. 9:28 ( played it too safe on HSPU)

Apacalypto

Pre:
20 min. Ring Work and MWOD
Practice a little of each of the following...

WOD:
For Time:
21 Triple Unders
21 Ring Muscle-Ups
21 ft. Handstand Walk
21 Wallballs @20lbs MB 10 ft. target
21 Plyo-Clap Push-Ups
21 Toes to Rings
21 2-MB Stacked Cleans (1-20lbs,1-8lbs)
21 Revolutions of Bent Over Circle Spins (like to get dizzy)
21 Overhead Alternating MB Walking Lunges @20lbs
21 Box Jump Overs @24 inches
21 Ring Push-Ups
21 MB Slams @20lbs

Post:
20 min. Bar Work (gymnastics) and MWOD

Matt: 24:50

Rest Is Good

Pre:
Rogue wrap knees and ankles
10 min. Trigger Point (lower leg/back)
Burgener Warm-Up
100 ft. Broad Jump
Couch Stretch
Warm-Up Sets for WOD exercises

WOD:

1. 3-3-3-3-3 Snatch Balance (same load across-moderate weight-looks pretty)

2. 5 Rounds for time:
3 Snatch Push Press @68.3kg
6 Back Squats @68.3kg
9 Burpees
Rest 1 minute between each round
Post each round

3. 3 Rounds for time
50 Double Unders
Rest 1 minute between each round
Post each round

Post:
10 min. work on Middle Split

Matt:
1. 42.3kg
2. 1:07-1:05-1:07-1:07-1:07-1:05
3. :38-:36-:31