Monday January 1, 2018
After rolling the dice we made 2 workouts: 4 rounds for time: 12 toes to bar 6 pull ups 15 sit ups then… 100 double under buy in 10:00 EMOM (every 2:00) 12 clean and jerk 18 ball slams cash out 100 double unders
Friday December 29, 2017
Strength: Alternating sets of: Pause squats 5 x 3 (3 second hold at the bottom) Split jerk 5 x 3 WOD: 12 minute AMRAP 200m run 5 pull ups 10 push ups 15 air squats
Thursday December 28, 2017
Strength: Alternating sets of: Push press 5 x 5 Weighted box steps 5 x 3 + 3 (5 sets, 3 steps per leg per set). Bar in front rack position WOD: 10-8-6-4-2 Snatch (95/65) Chest to bar pull up **Full squat required for Rx score
Wednesday December 27, 2017
Strength: Alternating sets of: Deadlift – 3-4 warm up sets, then establish a 5RM Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 3X 500m row 15 wall balls (20/14) 15 burpee
Tuesday December 26, 2017
Strength: Alternating sets of: Back squat 5×5 (heavy working weight, at least 70%) Press 5×1 (try to get to previous 1 RM) WOD: For 6 minutes Every 0:90 complete 7 toes to bar 5 box jumps (24/20) 3 power cleans (155/105) (step ups are not Rx)