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
