Training: 2nd-8th December
Dec 01, 2019MONDAY
Lifting:
EMOM for 5mins of:
3 Snatches
EMOM for 5mins of:
2 Snatches
EMOM for 5mins of:
1 Snatch
-Choose a challenging weight for each EMOM.
WOD:
“Running Jackie”
For time: (15min CAP)
Run 800m
50 Thrusters, 20kg (15kg)
30 Pull-ups
Rx’d + = CTB Pull-ups
Post results to comments.
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TUESDAY
Strength:
12mins to complete:
5-5-5-3-3-3 Strict Press
-Increase the weight each set.
WOD:
21-15-9 reps for time of: (17min CAP)
Handstand Push-ups
100 Double Unders
Power Snatches, 45kg (30kg)
Rx’d + = Strict HSPU
Post results to comments.
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WEDNESDAY
Strength:
12mins to find 1RM Squat Clean
WOD:
2 Rounds for time: (18min CAP)
18 Squat Cleans, 50kg (35kg)
15 Bar Muscle-ups
12 Squat Cleans, 50kg (35kg)
Rest 1min between rounds
Rx'd + = 60kg (40kg)
Rx’d - = Pull-ups
Post results to comments.
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THURSDAY
Lifting:
10 Rounds every 90sec of:
1 Hang Power Clean
1 Clean & Jerk
-Increase the weight each set.
WOD:
3 Rounds for reps of:
1min of Calorie Row
1min of Hand Release Push-ups
1min of Alternating DB Snatches
1min of Burpees
1min of Toes to Bar
Rest 1min
Post results to comments.
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FRIDAY
WOD:
“Kelly”
5 Rounds for time of:
Run 400m
30 Box Jumps, 24” (20”)
30 Wallballs, 20lb (14lb)
Finisher:
Tabata Sit-ups
Post results to comments.
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SATURDAY
Strength:
AMRAP in 10mins of:
3 Deadlifts, 70%
15m Handstand Walk/ 45sec HS Hold
Partner WOD:
AMRAP in 20mins of:
10 Pull-ups
5 Hang Power Cleans, 60kg (40kg)
100m Farmers Carry with Dumbbells or Kettlebells
-Alternate rounds with your partner.
Rx'd + = 70kg (50kg)
Rx'd - = 50kg (35kg)
Post results to comments.
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SUNDAY
Rest
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