Teams of 4:
Everyone run 400 meters with all the equipment in the WOD 
400 double unders
300 kettle bell swings 
200 thrusters (45 lbs)
40 wall climbs 
Everyone run 400 meters with all the equipment in the WOD 

*one person per exercise at a time. Switch every minute to next exercise until all is completed. 

Lift:  Snatch 3-3-3-3
WOD:  18 minute AMRAP of:
5 Snatches 75/115,
7 Box Jumps 20/24,
9 Pullups,
Run with slam ball 200 meters (to green electrical box and back)

3 Rounds 
500 meter row/400 meter run
20 v-ups
20 burpees
20 mountain climbers (right and left leg=1, in other words, 40 mt climbers)

Birthday WOD for Josh M., Erica, Rob, and Kat.  Their age and favorite exercise for an average time AMRAP. 

WOD:   21-15-9 of:

 - pushups with weight on your back 25/45,   Rob
 - Clean & Jerks 65/95,   Erica
 - situps,    Kat
 - Front Squats 65/95   Josh

Lift:  Push Press
WOD:  ' Helen '
3 Rounds of:
run 400
21 Kettlebell swings 35/62,
12 Pullups

NUTTS


Lieutenant Andrew Richard Nuttall,
30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1
PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle
Group was killed by an improvised explosive device that detonated during a joint
foot patrol near the village of Nakhonay in Panjwaii District, about 25 km
southwest of Kandahar City on December 23, 2009.

He is survived by his
parents, Richard and Ethel Jane Nuttall.

WOD 'NUTTS'

10 Handstand push-ups

15 Deadlifts, 185/250

25 Box jumps, 24/30 

50 Pull-ups

100 Wallball shots, 15/20

200 Double-unders

Run 400 meters with a rubber plate 25/45

Teams of 3: 

One person always rowing
Complete: 

90 Kettle Bell Swings
90 Tire Jumps 

90 Pushups
90 Jumping Lunges 

90 V-ups
90 Burpees

Switch off after every 30, (everyone will do 30 of each exercise) one person per exercise at a time 
Score: Time minus rowing meters (every 500 meters= 1 minute off of your time) 

Don't forget abou Ryan DeBell's class tomorrow after the 9 am WOD class on mobility.  It will take place of the 10 am Oly Lift class. 

Lift: Strict Press    
WOD:
20 squat cleans & Jerk 65/115
20 double unders

 15 squat cleans & Jerk 65/115
40 double unders

 10 squat cleans & Jerk 65/115
60 double unders

Lift:  5-5-5 Deadlift
WOD:  21-15-9 of:
Deadlifts 135/185,
Slam Balls 15/20
*run a 400 between rounds

Lift: None
WOD:  10-9-8-7-6-5-4-3-2-1 of:

-Tire Flips
-Ring Rolls
-Turkish Get-ups
-Situps

Lift:  Push Jerk
WOD:  "Omar"
10 Thrusters 65/95,
15 Bar Facing Burpees,
20 Thrusters 65/95,
25 Bar Facing Burpees,
30 Thrusters 65/95,
35 Bar Facing Burpees,

Lift:  3-3-3-3 Front Squat
WOD: 'Cindy'
20 minute AMRAP of:
5 pullups,
10 pushups,
15 squats



New gym record, 40 people......

Partner WOD:
"ZEUS"
3 Rounds for time of:
30 Wall Ball Shots 16/20
30 Sumo Deadlift high-pulls 55/75
30 Box Jumps 20/24,
30 Push Press 55/75,
Row 30 Calories,
30 Pushups,
10 Body Weight Back Squats.

*2 exercises will be done at the same time until complete.

Lift:  Overhead Squat 1-1-1-1-1
WOD:  'Nancy'
5 Rounds of:
    15 OH Squats 65/95,
    Run 400

Lift:  Strict Press 5-5-5
WOD:  17 Minute AMRAP of:
5 Handstand Pushups,
Row 250,
Farmers Carry Barbell Length of Gym

Lift:  Deadlift 2-2-2-2
WOD: 
15 Burpee Deadlifts 95/135, Clean it up to shoulders and walking lunges 20 feet,
1 Rope Climb,

11 Burpee Deadlifts 95/135,  Clean it up to shoulders and walking lunges 20 feet,
1 Rope Climb,

7 Burpee Deadlifts 95/135,  Clean it up to shoulders and walking lunges 20 feet,
1 Rope Climb,

3 Burpee Deadlifts 95/135.  Clean it up to shoulders and walking lunges 20 feet,

Skill: Double Unders (2 minute challenge)
WOD:  'Annie'
50-40-30-20-10 of:
Double Unders and situps

Lift:  Thrusters 3-3-3-3
WOD:  'FRAN'
21-15-9 of:
Thrusters 65/95,
Pullups

Then cool down with a half mile jog.

Last Time we did Fran:

WOD: Partner WOD:
10 Rounds of:
10 Burpees and 10 WallBalls,
*while your partner is doing the movements, hold a barbell at hip height 95/135.

Lift:  Hang Snatch
WOD :
10-20-30-20-10

1. hang snatches (45/65) 
2. V-ups
3. Tire jumps (just like box jumps but on tire)
4. Run 200 m after each round

Lift: Overhead squats 2-2-2-2-2
WOD:
15 rounds of:
5 Pullups,
5 Jumping Squats,
5 Knees to elbows,
5 Kettlebell swings.

WOD:

 Modified 'Elizabeth':21-15-9 of:

Cleans 95/135, 

*Between each round do 10 tire flips and run 400 with a medicine ball

Lift: Split Jerk 3-3-3-3-3
WOD:

2 Rounds of:
    Max strict press, then max push press, then max push jerk, 
    10 v-ups, 
    10 sit ups, 
    10 supermans,  
    L-hang 10 seconds

 Run  1/2 mile

2 Rounds of:
    Max strict press, then max push press, then max push jerk, 
    10 v-ups, 
    10 sit ups, 
    10 supermans, 
    L-hang 10 seconds

Lift:  Front Squat 1-1-1-1-1
WOD:
5 Rounds of:
     95% of 1 rep max of you front squat,
     max # of wall balls,
     run to fence
     rest 90 seconds.

WOD:  Barbell never touches the floor...

With partner  complete:
    200 m run (sharing load or switching  bar),
    40 jumping lunges while partner holds bar overhead,
    30 v-ups while partner holds barbell at bottom of front squat position,
    20 dumbell thrusters while partner holds bar overhead,
    10 man makers while partner holds barbell at bottom of front squat position,
    20 dumbell thrusters while partner holds bar overhead,
    30 v-ups while partner holds barbell at bottom of front squat position,
    40 jumping lunges while partner holds bar overhead,
    200 m run (sharing load or switching  bar),
*if barbell touches the ground, each parnter does 5 burpees.