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
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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
WOD 15.12.16
Deadlift 3 RM CrossFit Open 14.2 3 Mins 2 Rounds 10 OHS 40/30 10 CTB Pullups 3 to 6 Mins 2 Rounds of 12 OHS 40/30 12 CTB Pullups
WOD 14.12.16
SQUAT SNATCH + OHS 1RM/85% x 2 x 1 AMRAP 12 12 DB Snatch 24 Overhead Lunge 12 Sit Ups 24 Double Unders
WOD 13.12.16
Muscle Up Progressions: 3×5 False Grip Slow Transitions 3×5 False Grip Jumping Transitions 3×5 Beat Swing on Rings 5×3 Muscle Ups for technique or 5×5 Strict Banded Chest to Bar PullUps For an added level of difficulty, include a controlled negative with every rep. 3 RFT 15 Toes 2 Bar 12 Hang Power Cleans 60/40 […]
WOD 12.12.16
Back Squat 5RM 16 EMOM 1. 10 Pullups 2. 20 Pushups 3. 30 Air Squats 4. Rest
WOD 09.12.16
Clean 2RM AMRAP 20 800m Run 16 Box Jump 32 Lunge Goblet Position 24/16