WOD 30.12.16
Push press + push jerk
5×1+2, Across
3 rounds:
10 Snatch 60/40
15 Front squat 60/40
30 Double unders
WOD 29.12.16
10 sets of:
3 Strict muscle up
Or
3 to 6 Strict chin up + ME L-sit hold [Hollow Hold]
Rest 1 min between sets
2 rounds
24 Sit ups
24 Alternating DB snatch
24 SDHP
WOD 28.12.16
4 rounds:
5 min AMRAP:
10 Burpee
5 Squat clean to thruster
No rest between AMRAPs
Each round, ascend the ladder below.
Ladders:
Option 1: 30, 40, 50, 60
Option 2: 20, 30, 40, 50
Option 3: 15, 25, 35, 45
WOD 27.12.16
Deadlift
5RM
21-15-9
Toe to Bar
Power snatch 50/30
Static Plank
2xME
WOD 22.12.16
Back Squat
3 RM
23 AMRAP
9 Chest to Bar Pullups
15 Power Cleans 60/40
21 Squats
WOD 21.12.16
Push Press + Push Jerk + Split Jerk 5×1+1+1 with 65%
3 Position Clean – High Hang, Hang and From the Floor 5×1 with 65%
This is for practice. Do not exceed 65%
CLEAN & JERK
1RM
3 Rounds
10 Strict Handstand Push Up
20 Pistol
WOD 20.12.16
Hang Snatch + Squat Snatch
1RM
150 Double Unders
30 Pull Up
30 Deadlift 80/50
30 Pull Up
150 Double Under
WOD 19.12.16
Front Squat
3 RM
Partner wod
Every minute on the minute for 17 minutes
5 Burpees (each player)
Max rep thrusters (50/30) for remainder of minute
Players can alternate during thrusters as needed.
WOD 17.12.16
Power Snatch
3-3-2-2-1-1-1
5 Tests, 1 Min Each. All out.
1 min of Thrusters 35/25
rest 5 mins.
1 min of Bar Facing Burpees
rest 5 mins
1 min of pullups (scale to jumping pullups)
rest 5 mins
Double Unders
rest 5 mins
1 min of thrusters 20/15
WOD 16.12.16
HANG CLEAN + 2 FRONT SQUAT + 2 JERK
1RM
Nate
AMRAP 20
2 Muscle Ups
4 Handstand PushUps
8 Kettlebell Swings (32/24)
Scaled Nate:
AMRAP 20
4 Ring Row
8 PushUps
16 KB Swings
