Wed 12.9.15
Strength: Hang Snatch, 5×3, Every 90 Seconds WOD: Intervals 3 Rounds of 20 Hang Power Snatch (75/45) Light 100 Double Unders (100 singles, no WJR)
December 8, 2015
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Strength: Hang Snatch, 5×3, Every 90 Seconds WOD: Intervals 3 Rounds of 20 Hang Power Snatch (75/45) Light 100 Double Unders (100 singles, no WJR)
Strength: Strict Press, 4×8, Every 90 Seconds WOD: 5RFT 20 Burpees 20 Shoulder to Overhead (115/75) 20 Min Cap Shoutouts: None Box News: December Class Reimbursement
Strength: Front Squat, 7×1, Every 90 seconds, start at 85%. WOD: AMRAPs Part A: 9 Min AMRAP 7 Front Squats (165/125) 7 Muscle Ups (Strict
Tabata WJR/Overhead Lunge KBS/ Plated Wall Sit G2O/ABMAT Sit Up Plate Burpee/TRX Row Burpee Broad Jump/Goblet Squat Rower
Strength: Clean, 7 minutes to complete 4-3-2-1-1-1-1…until time is up, 80,85,90,95%,95%,95%… WOD: 20 Min Ladder 3-6-9-12… Clean and Jerks (135/95) HRPU Weighted Crunches (45/25) Shoutouts: Over
Strength: Back Squat % Work (10, 6, 6, 4, 4) %55, 75, 75, 80, 80% (Week 6) Final Week – Deload WOD: For Time 60 Wall Balls
Skill: Deadlift WOD: Some Competition Part 1: 8 Min For Time 10 Deadlifts (Men: 135-155-175-195-215) (Women: 95-105-115-125-135) 15 Box Jumps (20″) *After Every Round increase the DL