12/12/17: Tuesday: Oly 6:30pm
10 Minute EMOM
5 Burpees
1 Squat Snatch (70% to max)
For Time
15-12-9
Power Snatch (135/95)
After each round:
200m Run
15 Calorie Row
12/11/17: Monday
Gymnastics Skill WOD
7 Sets of:
1 Bar Muscle-Up
2 Toes to Bar
3 Chest to Bar Pull-ups
2 Toes to Bar
1 Bar Muscle-Up
3 Rounds for time
10 Ring Muscle-Ups or 20 Pull-ups
50 Double Unders
10 Front Squats (185/130)
12/8/17: Friday
Sumo Deadlift 5×3
Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Hip Thrust
Hip Thrust
5×10 building in weight
Deadlifts and Push-ups
21 Deadlifts
25 Push-ups
15 Deadlifts
25 Push-ups
9 Deadlifts
25 Push-ups
*Rx weights 205/145*
12/7/17: Thursday: Oly 6:30pm
5 Minute AMRAP 1
600m Row
Max Wall-balls
5 Minute AMRAP 2
600m Row
Max Power Cleans (135/95)
5 Minute AMRAP 3
600m Row
Max Double-unders
5 Minute AMRAP 4
600m Row
10 Wall-balls
7 Power Cleans
20 Double-unders
