Monday December 11, 2017
Strength: Clean progression then… Power clean 5×3 (at least 65% of 1 RM) WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up
Friday December 8, 2017
Strength: 2×5 Clean high pull from above the knees position 2×5 Front squat 10 minute EMOM 2 Clean and jerk (full squat cleans) WOD: 10 minute AMRAP 3 deadlifts (225/155) 3 box jumps (24/20) 6 deadlifts 6 box jumps 9 deadlifts 9 box jumps **continue to add 3 per round until time is up
Thursday December 7, 2017
Strength: Deadlift 5×5 5 x 6 windmills WOD: 5X :30 ME burpee :30 rest :30 ME double under :30 rest :30 ME wall ball (20/14) :30 rest
Wednesday December 6, 2017
Strength: 5 sets of 6… Flip tire then jump over tire (or on top and step across and down other side) WOD: Run 800m 18 handstand push ups Run 400m 15 handstand push ups Run 200m 12 handstand push ups
Tuesday December 5, 2017
Strength: 2×5 Press snatch 2×5 Drop snatch 2×5 Heave snatch 2×5 Slow motion muscle snatch 2×5 Mid-thigh muscle snatch 2×3 Above the knee muscle snatch 2×3 Tall snatch 2×3 Snatch to quarter squat 2×3 Snatch to half squat 2×3 Snatch to full squat WOD: 30 calorie assault bike buy in then 3X 30 russian twists…