12/16/19

Strength:
CLEAN
Work up to heavy single @ 90% + 10lbs
then drop to 60% + 5lbs for 2 sets Max Effort Hang Cleans in 30 seconds

WOD:
Competition:
AMRAP 15:
60 Double Unders
20/15 Calorie Bike or Ski
10 Front Squats (135/95)

Performance:

AMRAP 15:
30 Double Unders
20/15 Calorie Bike or Ski
10 Front Squats (115/85)

Fitness:

AMRAP 15:
60 Single Unders
15/12 Calorie Bike or Ski
10 Front Squats (95/65)

Tuesday 12/17/19

Strength:
Strict Press plus Bent Over Row
4×3+8 @50% +10lbs of C+J

WOD:

Competition:
3 Rounds for time of:
21 Pull Ups
15 HSPU
9 Deadlifts (225/155)

Performance:
3 Rounds for time of:
15 Pull Ups
10 HSPU Ab Mat
9 Deadlifts (185/125)

Fitness:
3 Rounds for time of:
21 Ring Rows
15 DB Push Press (35/20)
9 Deadlifts (155/105)

Wednesday 12/18/19

EWOD Challenge Redo

Thursday 12/19/19

Strength:

POWER SNATCH
Work to 80% + 10lbs for a single then drop 10lbs for 3×2

WOD:

Competition:
For Time
10-20-30
DB Hang Clean and Jerks (50/35)
T2B

Performance:
For Time
10-20-30
DB Hang Clean and Jerks (50/35)
Straight Leg Raises

Fitness:
For Time
10-20-30
DB Hang Clean and Jerks (35/20)
Knees to chest

Friday 12/20/19

Strength:
FRONT SQUAT
4X3@60% + 20lbs

WOD:

Competition:
14 Min E2MOM (45 Sec work)
Hand Stand Hold (45 Sec)
Row (12 Cal)

Performance:
14 Min E2MOM (45 Sec work)
Hand Stand Hold (45 Sec)
Row (10 Cal)

Fitness:
14 Min E2MOM (45 Sec work)
Plank Hold (45 Sec)
Row (10 Cal)