Th. 12/5/13
15min. Warm Up 1-2-3 15min Snatch 2-2-2-2-2… Build to heavy EMOM 20min. Even Min. 1 Hang Power Snatch 1 Hang Snatch 1 Snatch Odd Min. I-Run (out 3 in 2) 5 Bar Facing Burpees Wt = 60-70% 1Rm Snatch
Wed. 12/4/13
15min Warm up – stretch – mobility 10-15-20-25-20-15-10 WBS (20/14) R-KBS (32/24) DU (sub 2:1 singles & 5 Burpees) (Sub option #2: 10 Burpees & 2:1 Singles) Singles
Tues. 12/3/13
BR PP 10-8-6-4 Thrusters – 3-3-3-3-3….. Build to heavy 22-15-9-4 Thrusters Rev. Grip BB Row Pull Ups I-Run after ea. round (out 3 in 2) Rx1 (115/88) Rx2 (100/73) Rx3 (85/63)
Dec. 2 Mon.
Strict SP 4×10 Front Squat 4×10 Push Ups 3×10 14min. EMOM -start the wod @ 1min. On the clock Odd Min. 1 Hang Power Clean 1 Hang Clean 2 Jerks Even Min. 1 Power Clean 1 Clean 2 Jerks Wt = 60% – 65% 1Rm Clean and Jerk Wod option 2 5 rounds 20 WBS […]
