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Tuesday 12/17/13

Skill/Strength (20:00) Clean 5×3 *Increase Load from Last week WOD: 15min AMRAP of: 30 Overhead BB lunges (30 any leg) *Sub-barbell for Dumbells or Bumper Plate 10 Burpees Cool Down: Hip and Shoulder Mobility (5:00) – Deep squat, perfect stretch, Couch stretch, foam rollers, bands, etc.         Tweet

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Monday 12/16/13

Front Squat 1×5 @ 75%, 1×3 @ 85%, 1×1+ 95% Finish with 2×10 Good Mornings with bar   WOD: 5-4-3-2-1 of:   Muscle-ups Clean & Jerk   Tweet

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Friday 12/12/13

Skill/Durability – 20:00 Handstand practice Perform 100 Glute Presses in sets of 10, 25, or more Perform 100 GHD Sit-ups in sets of 5, 10, 15 or more.   WOD: a) 6x :30/:30 Rower – record total meters b) Max weighted TGU’s – record highest weight and # of unbroken reps – unbroken means KB […]

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Thursday 12/12/13

Strength: BB Complex #2 – 3-4 sets -Hang Clean + FS -Power Clean + FS -Power Clean + FS + Press   WOD: 5 round for total reps: :20 ME Thrusters (95/65#) :20 ME Pullups :40 Rest Tweet

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