Jan 9,2017
wod: 30 min time cap
10 rounds for time :
10 burpees
5 shoulder 2 oh 155/105
10 box jumps
2 rope climbs
post wod:
Max rep attempt deadlift 225/155
unbroken reps count only
Monday
Jan 8,2017
lift: emom 15 min
1 power clean
1 hang clean
1 front squat
work up to at least 5 minutes of a heavier lift
wod:
for time: 12 min time cap
25 toes to bar
50 dubs
15 squat clean 135/95
25 toes to bar
50 dubs
13 squat cleans 185/135
25 toes to bar
50 dubs
9 squat cleans 225/155
post wod:
20 rep backsquat (add 10 if you made all last weeks sessions)
3x500 row
3x400 m run
mobility
Chipper Friday!!!
Wod
Start and end with 200 Double unders
50 Weighted step ups with dumb bells or kettlebells farmer carry style 50/35 alternating legs
30 Thrusters 115/75
10 Musle ups (bar or ring or mix)
Post Wod strength and conditioning
20 Back squats
3 x 500 m row intervals. Rest as needed between efforts
or
3 X400 m run. Rest as needed between efforts.
Thursday. Open gym 9-12
Tabata- 20 seconds of work and 10 seconds of rest until reps for each movement are completed. Must complete each movement before moving on to the next. No rest between movements, as soon as you finish one go right into the next. Enjoy!!!
50 Power cleans 75/55
50 Push ups
50 Sumo Deadlift high pull
50 Burpees
Post Wod skill work
Muscle up practice.
Whatever will help you get to a muscle up. Strict pull ups, ring dips transition work etc....
Wednesday. Humpday!!!
Deadlifts 5X3 touch and go. 15 minutes to find a heavy 3 rep TnG.
WOD:
30,20,10.
Deadlift 155/105
T2B
Post WOD Strength & Conditioning
20 Reps of back squat at body weight. Scale as necessary in order to do 20 reps without dropping the bar.
3X500m row interval rest as needed between sets
or 3X400m run rest as needed between sets