Thursday December 29, 2016
Strength: Alternating sets of: Pause squats 5 x 3 (3 second hold at the bottom) Split jerk 5 x 3 WOD: 21-15-9 Calorie row Squat clean (95/65)
Wednesday December 28, 2016
Strength: Alternating sets of: Push press 5 x 5 (85-100% of 1 RM strict press) Weighted box steps (12” box) 5 x 3 + 3 (5 sets, 3 steps per leg per set). Bar in front rack position. WOD: 10 minute EMOM (alternating) 5 thrusters (115/75) 30 double unders (scale to 20 tuck jumps)
Tuesday December 27, 2016
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: 12 minute AMRAP Run 200 m Max rep unbroken push ups 50 lunge steps **record # of rounds and # of push ups
Monday December 26, 2016
Warm up: alternating with a partner 3X 200 meter row/burpees WOD: 12 Days of Christmas V2: 1 squat clean thruster (95/65) 2 overhead squat (95/65) 3 power snatch (95/65) 4 toes to bar 5 wall balls (20/14) 6 pull ups 7 V ups 8 lunges 9 deadlifts (95/65) 10 single leg squats (5 per leg)…
Bonus 12/19-12/23 Regionals 2013.6
Bonus WOD: Regionals 2013.6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead (160 / 100 lbs) 90 foot Walking lunge with bar in front rack (160 / 100 lbs) Time cap: 15 minutes