Every minute on the Minute altenating movements for 20 minutes
1: 7 heavy back squats (try to increase in weight every round)
2: 5 ring dips
Rest 3 Minutes after 20 minutes
Every Minute on the Minutes alternating movement for 20 minutes
1: 10-12 calorie row
2: 2-3 rope climbs
Lift
Take 25 minutes to warm up and find a 1 rep heavy snatch
wod:
21,15,9
Power snatch 135/95
Chest to bar Pull ups
Post Wod work
4 trips of body weight sled push
Wod:
10 Rounds
200 m run
6 Handstand Push ups
8 K.B. Swings 53/35
10 Overhead lunges with plate 45/25
Lift:
Take 20 minutes
8 Power clean to Overhead (push press, push jerk or split jerk) light weight
6 Power clean to Overhead (adding load)
3 Power clean to Overhead (adding load)
1 Power clean to Overhead adding load until you find max for the day
Lots of time so rest between lifts!
Wod
Emom for 10 minutes
7 Thrusters 75/55
4 Burpees over bar
Rest 3 minutes
Emom for 10 minutes
20 Double unders
5 Dead lifts 155/105
complete all reps in the Minute. Try to get it done in time for 10-15 seconds of rest before the next minute hits. Adjust reps if needed but it should be a struggle to get the work done and get some rest.
Post Wod core
10 sets of 10 second
Hollow rock
December 6,2018
25 minutes to complete
wod:
10 clean and jerk 135/95
10 strict pull-ups
rest 1 min
10 clean and jerk 155/105
20 pull-ups
rest 1 min
10 clean and jerk 185/135
30 chest to bar
rest 1 minute
10 clean and jerk 205/145
20 pull-ups
rest 1 minute
10 clean and jerk 225/155
10 sytrict pullups
Adjust weight increments according to your level