12/15/15: Tuesday: Oly Club 7:30pm
Muscle-up Skill Work
then
20 Minute AMRAP
1 Power Clean
1 Muscle-up
2 Power Clean
2 Muscle-up
*add 1 Power Clean and 2 Muscle-ups each round
12/14/15: Monday
For Time:
800m Run
80 Goblet Squats (45/25)
60 Toes to Bar
40 Dynamic Pushups
30 Kettlebell Swings (70/55)
12/11/15: Friday
Reminder: CFTC West will be open Saturday: 9am Oly, 10am Wod!!
For Time:
30 Calorie Row
30 Bench Press (155/85)
30 Toes to Bar
30 Wall-balls (30/20 slamballs)
30 Muscle-Ups
30 Wall-balls
30 Toes to Bar
30 Bench Press
30 Calorie Row
12/10/15: Thursday: Oly Club 7:30pm
Squat Strong
Week 6/Day 2
“Tempo Pause”
then
12 Minute EMOM
1 : 5 Front Squats @ 70% of Max
2 : 60 Double-Unders
3 : Max Effort Burpees
