Bonus 12/12-12/16 Regionals 2013.5
Bonus WOD: Regionals 2013.5 21-15-9 Deadlift (315 / 205 lbs) Box jump (30 / 24 inch) Time cap: 8 minutes
Friday December 16, 2016
Strength: Alternating sets of: Back squat 5×5 Floor press 5×1 WOD: 3X Run 800 m 8 power clean (155/105)
Thursday December 15, 2016
Strength: Bent rows 5×5 Kneeling GHD with partner 3×5 WOD: 5X 8 double squat wall balls (20/14) 10 box jumps (24/20) – step ups are not Rx
Wednesday December 14, 2016
Strength: Clean progression then… Power clean 5×3 (more than 65% of 1 RM) WOD: Partner WOD… 4X 200m farmer walk (53/35)/waiter carry (45/25) 20 Wall ball sit up passes (20/14) (10 passes per person) Notes – both partners walk together. At the end of the WOD do 4 burpees for each time you set weights…
Tuesday December 13, 2016
Strength: Snatch progression then… 10 minute EMOM 2 snatches (full squat) WOD: Run 1 mile then 3X 15 knees to elbows 10 hip extensions with kettle bell (53/35)