Super Annie
50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Sit-ups

10 Jingle Jangles between rounds.

17:48

Super - Annie
50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

*10 Jingle Jangles between sets

14:25

9 Deadlifts @ 245lbs
7 Jingle Jangles
7 Deadlifts @ 245lbs
14 Jingle Jangles
5 Deadlifts @ 245lbs
21 Jingle Jangles

Pain Threshold
5 RDS:
1:00 Jingle Jangles
9 UB DB Squat Cleans @ 40lbs
6 Push Jerks @ 40lbs

*Rest 2 minutes between efforts

5 RFT:

10 Jingle Jangles
5 HSPUS

4:39

Frog Planche Practice
GHD Situps
----
5 RFT:
10 Jingle Jangles
5 HSPUS

4:46

8RFT:

8 Jingle Jangles
8 DB Swings @ 60lbs
5 HSPUS

14:59

3 x Frog Planche

15 Minutes to Heavy Clean and Jerk Triple - 60lbs

5 RFT:
10 Jingle Jangles
5 HSPUS

4:59

1 minute plank hold

9 Deadlifts @ 250lbs
10 Jingle Jangles
6 Deadlifts @ 250lbs
15 Jingle Jangles
3 Deadlifts @ 250lbs
20 Jingle Jangles

7:40

5 RFT:
12 DB Push Press @ 40lbs
10 Jingle Jangles
8 DB Squat Snatch @ 40lbs

12:15

EMOM 10 Minutes:

3 Deadlifts

6 x 200lbs
1 x 210lbs
1 x 220lbs
2 x 230lbs

-then-

10 RDS:
10 Jingle Jangles
:45 second rest between efforts

5 rounds for total  time of:

3 DB HPC @ 50lbs
6 Box Jumps 20″
9 T2B
6 Jingle Jangles
3 DB Hang Squat Cleans @ 50lbs
Rest 1:1

19:09 


 

10 HSPUS
10 Jingle Jangles*
15 DB Thrusters @ 35lbs
10 Jingle Jangles*
20 DB Push Press @ 35lbs
10 Jingle Jangles*
25 DB Swings @ 50lbs
10 Jingle Jangles*


 *rest 30 seconds between efforts

5 rounds w/ 1 minute rest between rounds:

5 DB Clean and Jerks
:30 Jingle Jangles

Start light and add weight. Last round was a struggle. Had to break up cleans 1-2-2.
40-45-50-55-60lbs 

A: 5 x 5 HSPUS / 10 Over the Box Jumps @18"
B: 9-12-15 reps of:
Burpees
OWLS @ 45LBS
4:04
C: 5 x :30 Jingle  Jangles, :30 rest btwn efforts
14/14/15/14/13
D: 50 Air Squats w/ 10lb Med Ball Ovhd
2:07
E: 50 Situps

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (Strict)

6:59
***********************
30 Burpees
90 Singles
30 DB Swings @ 50lbs
5M Jingle Jangles, 30 lengths

6:59

Push Press 3-3-3
135-165-170lbs
-then-
1 x 15 @ 95lbs

Jingle Jangles 10 x :30 secs on :30 secs off

Thursday Jan 6th

Push Press 3-3-3
135-155-165lbs
-then-
1 x 15 @ 95lbs

Jingle Jangles 10 x :30 secs on :30 secs off

--------------------------------
For time:
21-15-9 reps of:
95lb Hang Clean
Pull Ups
then
Run 800m
then
9-15-21 reps of:
95lb Push Jerk
Knees to Elbows

27:29

Shoulder Press
1-2-3-4-5-5-4-3-2-1 5:115lbs 1:145lbs
Push Press
1-2-3-4-5-5-4-3-2-1 5:145lbs 1:175lbs
Push Jerk
1-2-3-4-5-5-4-3-2-1 5:145lbs 1:175lbs

10 x :30 on, :30 off Jingle Jangles

Set a cone up 5 yards apart. Run back and forth touching the line as many time as possible in :30 seconds.