6199 Dressler Rd. NWNorth Canton, OH, 44720 

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December 29, 2016

Strength: 

snatch work

Wod

12 min amrap

30 hollow rocks

30 double unders

3 Forrest G’s (95/65)

December 28, 2016

Strength: 

tempo front squat

Wod: 

switch every 30 seconds

50 toes to bar

50 strict hand stand push ups

50 kettlebell swings (70/55)

December 27, 2016

Strength: 

clean work

Wod: 

10 -1

hang cleans (115/85)

10 burpees (after each set of cleans)

1-10

shoulder to overhead (115/85)

December 26, 2016

Strength: 

bench press

Wod: 

3 rounds

10 chest to bar

10 box jumps (24/20)

10 push ups

then

20 wall balls (20/14)

then

3 rounds

5 chest to bar

5 box jumps (24/40)

5 push ups

then

40 wall balls (20/14)

December 25, 2016

Strength: 

hand stand push ups

Wod: 

“Fran”

21-15-9

thrusters (95/65)

pull ups

cash out:

2,000m row (untimed)

December 22, 2016

Wod:

12 Days of MCCF X-mas

1 front squat (155/105)

2 wall climbs

3 kettlebell swings (55/35)

4 double hand release push ups

5 box jumps (24/20)

6 wall balls (20/14)

7 pull ups

8 burpees

9 hollow rocks

10 deadlifts (155/105)

11 v-ups

12 power cleans (155/105)

December 22, 2016

Strength: 

back squat

Wod: 

6x2 min amrap

30 double unders

15 overhead squats (95/65)

1 min rest between rounds

December 20, 2016

Skill: 

snatch drill

Wod: 

30 emom

rotate each minute

1- 4 strict hand stand push ups

2- 20 air squats

3- 1 snatch (build each round)

December 20, 2016

Skill: 

row 1,000m

Strength: 

clean work

Wod: 

8 min amrap

emom

2 Curtis P’s (115/85)

remainder of minutes

1,3,5,7

bar over burpees

remainder of minutes

2,4,6,8

chest to bar pull ups

*score is total burpees and chest to bar

December 18, 2016

Skill: 

open standard hspu

Strength:

deadlift

Wod: 

every 3 minutes for 3 rounds

30 thrusters (45/35)

10 push ups

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