Tuesday December 11, 2018

Skill:
Build to Heavy:
Halting Deadlift +
Halting Sq. Clean +
Split Jerk
(Then 3 more at 80%)

Wod:
8 Rounds:
16 KB Swings (72/53)
200m Run

12.10.18

warm up:

10 min EMOM

16/12 pushups w/alt shoulder tap

w/remainder of each minute single under, shadow box, shuttle run or march in place.

mobilize as needed

Drop in between all your reps for the complexes

A. Power Snatch+2 full snatches

2×1@65%

3×1@70%

B. Split Jerk

2×3@70%

3×3@75%

C. Clean pull

12 x 2@90%

D. Back Squat

6×2 across

E. Class

Monday December 10, 2018

Skill:
3 sets of max reps
bench (2:00 between
sets minimum) 135/95

Wod:
200 Dubs (300 singles if sc)
50 Burpees
100 Dubs(150 singles if sc)
50 Burpees

Monday December 8, 2018

Warm up: 

8 min emom

20 wallballs 

10 burpees 

mobilize as needed

A.

16 min emom+4 min AMRAP 

10 back squats 225/155*

10 CTB pull-ups

10 deadlifts 225/155

10 CTB pull-ups 

*From Floor

B. 4 rounds

10 strict DB press

10 kipping hspu on DB’s

Row 500 m

C. Midline work of your choice

12.7.18

Warm up: athletes choice

A. Snatch lift off+Snatch DL+High hang snatch pull+Hsng Snatch to max. The 3×1 @ 85%

B. Power clean and Push Jerk to max plus 3×1 @ 85%

C. Build to a heavy single BOX squat

D. 35/25 mu for time. 10 min cap

E. Class