12.15.17

 

Strength

Snatch complex-AHAP

snatch-ohs-hang snatch-ohs

WOD

DEATH BY 10 METER SHUTTLE SPRINT

10m sprint the 1st minute.
10m sprint x 2 the 2nd minute.
10m sprint x 3 the 3rd minute.
Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute.

 

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12.14.17

 

WOD

4RFT

  • 400m run
  • 30 push press 65/45
  • 20 jumping chest to bar pull ups

 

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12.13.17

 

Strength

Push jerk

  • 1 RM

WOD

FOR TIME

  • 50 calories airdyne
  • 40 toes to bar
  • 30 overhead squats 135/95
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12.12.17

 

Strength

Back squat

  • 5 RM

WOD

3 RFT

  • 15 deadlifts 185/135
  • 11 burpee box jump overs 24/20
  • 7 bar muscle ups
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12.11.17

 

 

Strength

Establish a heavy complex of the following

Power clean-push jerk-front squat-hang clean-split jerk

WOD

Annie

50-40-30-20-10

  • Double unders
  • abmat sit ups
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12.8.17

 

 

Strength

POWER “Oly” total

  • 1 RM POWER Snatch – 3 attempts only
  • 1 RM POWER Clean and jerk -3 attempts only

-Warm up as much as needed before your 3 attempts

– Use a “judge” if possible during your three attempts and establish a true max-no press outs

-score is your best snatch plus clean and jerk

 

THEN

3 RFT

  • 25 wall balls 20/14
  • 15 power snatch 95/65
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12.7.17

 

 

Strength

Front squat-RETEST from 10/16/17

  • 1 RM

WOD

3 RDS

  • 30 double unders
  • 10 hspu
  • 30 double unders
  • 10 hspu
  • 30 double unders
  • REST 2 minutes
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