WOD

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WARMUP :
Run: 400
30/20/30

EQUIPMENT : BB + Rack WOD :
OHS 1-1-1-1-1-1-1 E3M Establish 1RM

LIFTING/SKILL DEV :
Lunge (High Carry): 20 Steps #35/#25
Rowing Push Up: 10
DBHSN: 10
AMRAP: 15 Min

POWER HOUR : NOTE: Max Effort Week OHS 1-1-1-1-1-1-1 Establish 1RM Pull Up (Strict) 1-1-1-1-1-1-1 Snatch from block 1-1-1-1-1-1-1 Establish 1RM

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WARMUP :
Run: 400
30/20/30

WOD:
Tabata :20/:10 x 8 Rest 1:00
Squat
Toes to Bar
Burpee
POWER HOUR : NOTE: Max Effort Week DL 1-1-1-1-1-1-1 Establish 1RM Split Jerk 1-1-1-1-1-1-1 Establish 1RM
Clean from block 1-1-1-1-1-1 Establish 1RM

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WARMUP :
4 Rounds of :
15 Jumping Jack :
15 Squat :
15 Mountain Climber :
15 Jump Squat
Then 30/20/30

WOD:
Run: 400
OHS: 30
7 Rounds for time

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Wednesday 30/12/2015

Warm Up 

15  Jumping Jacks

15  Air Squat

15  Mountain Climber

15 Jump Squat

4 Rounds for

 

WOD: (42,5/30)

Push Press 12

Power Snatch 12

Back Squat 12

AMRAP 15 Min

 

Power Hour

Deadlift 5×5 80% of 1 RM

Split Jerk 5×5 80% of 1 RM

Snatch from Blocks 5×5 80% 1 RM

 

 

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Tuesday 20/10

Warm Up

30/20/30
Then 3 rounds of
“Cindy”

Then…
Skills: Snatch Progressions

Workout of the Day

Equipment: 40/30
5 Rounds for Time…
Power Snatch 10
Ball Slam 12

Mobility:
Squat Flow, Hip Ext Band, Shoulder int. rot. Band

Snatch Balance (10 x 2)
Power Snatch (2 @ 70% of 1RM)
EMOM 12 MInutes2 Power Snatches + 3 Burpee Over Bar

Snatch Pull (5 x 3 @ 90% +)


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