Monday December 12, 2016
Strength: Alternating sets of: Back squat 5×1 Press 5×5 WOD: Angie 100 pull up 100 push up 100 sit up 100 air squat
Bonus 12/5-12/9 Regionals 2013.4
Bonus WOD: Regionals 2013.4 For time: 100 Wall balls (20/14 lbs to a 10’ target) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm kettlebell snatches, alternating (70/44 lbs) Time cap: 25 minutes
Friday December 9, 2016
Strength: 3×5 Clean high pull from above the knees position (80% of 1RM) 3×5 Front squat WOD: 4X Run 400m in under 2:30 then do ME handstand push ups until 2:30 then start next round. Score is total number of handstand push ups.
Thursday December 8, 2016
Strength: Snatch Progression WOD: 12 minute AMRAP 2, 2, 4, 4, 6, 6, 8, 8, etc. Deadlift (225/155) Box jump (24/20)
Wednesday December 7, 2016
Strength: 5 sets of 6… Flip tire then jump over tire (or on top and step across and down other side) WOD: In 3:00 rounds complete: 10 toes to bar 30 double unders 5 power clean 155 Complete until you miss 3:00 time cap or finish 5 rounds Note rounds completed for score