Tuesday December 6, 2016
Strength: Deadlift 5×5 (above 65% of 1RM) 5 x 6 windmills WOD: 60 calorie row 50 air squats 40 burpees 30 power snatch (95/65) 20 chest to bar pull ups
Monday December 5, 2016
Strength: Alternating sets of: Back squat 5×5 (more than 65% of 1RM) Press 5×1 (more than 65% of 1RM) Weight all week should be “what feels heavy today” WOD: Fran 21-15-9 Thruster (95/65) Pull up
Bonus 11/28-12/2 Regionals 2013.3
Bonus WOD: Regionals 2013.3 For time: 30 Burpee muscle-ups Time cap: 7 minutes
Friday December 2, 2016
Strength: Alternating: Push Press 3×5 (65% of 1RM) 3X Row 200m as fast as possible w damper at 8-10 WOD: 5X 6 front squat (135/95) 50 double unders 1:00 rest
Thursday December 1, 2016
Strength: Alternating sets of: Overhead squat 8×2 (65% of 1 RM) Wall ball pass 8×4 (4 passes per person) WOD: 3X 20 calorie assault bike 1:00 handstand hold (accumulate as necessary) 20 pull ups