PM
[A] Warm-up
[B] For Time:
Teams of 2, one partner working at a time:
Run 4 laps together
50 Hang power cleans (#115)
50 Front squat (#115)
Run 4 laps together
50 Thrusters (#115)
50 S2OH (#115)
Run 4 laps together
50 Hang power snatch (#115)
50 OHS (#115)
Run 4 laps together
25:53
PC, FS sets of 10, Thursters, S2OH sets of 5, HPS sets of 5, OHS sets of 10
40 minute time cap
Thursday, January 5, 2017
Wednesday, January 4, 2017
[Wednesday] 1.04.17 PM C&J + Metcon
PM
[A] Warm-up
[B] Take 12 minutes to find heavy C&J
135, 155, 185, 205, 225, 245
[C] 2 RFT:
30 DL (#225)
30 WB (#20)
30 Cal row
30 HSPU
218
15 minute time cap
[D] Accumulate 200 yard sled push (#185)
[A] Warm-up
[B] Take 12 minutes to find heavy C&J
135, 155, 185, 205, 225, 245
[C] 2 RFT:
30 DL (#225)
30 WB (#20)
30 Cal row
30 HSPU
218
15 minute time cap
[D] Accumulate 200 yard sled push (#185)
Tuesday, January 3, 2017
[Tuesday] 01.03.17 PM Team Wod
PM
[A] Warm-up
[B] Team of 2, one partner working at a time:
30 Burpee BJO (24")
60 C2B
90 KBS (#70)
60 C2B
30 Burpee BJO (24")
60 GHSU
90 T2B
60 GHSU
30 Burpee BJO (24")
Run 6 laps together
30:33
[A] Warm-up
[B] Team of 2, one partner working at a time:
30 Burpee BJO (24")
60 C2B
90 KBS (#70)
60 C2B
30 Burpee BJO (24")
60 GHSU
90 T2B
60 GHSU
30 Burpee BJO (24")
Run 6 laps together
30:33
Monday, January 2, 2017
[Monday] 01.02.17 PM 10RM BS + DL/Metcon
PM
[A] Warm-up
[B] Find new 10RM BS
Higher than 80% of 1RM
285
[C] DL 65% 3x8 @ 4.0.1.1
285
[D] 4 Rounds of 2 minutes:
15 Thrusters (#95)
Max bar facing burpees
All thrusters UB. Burpees were 25, 23, 21,20
89
Rest 3 minutes between rounds
[A] Warm-up
[B] Find new 10RM BS
Higher than 80% of 1RM
285
[C] DL 65% 3x8 @ 4.0.1.1
285
[D] 4 Rounds of 2 minutes:
15 Thrusters (#95)
Max bar facing burpees
All thrusters UB. Burpees were 25, 23, 21,20
89
Rest 3 minutes between rounds
Sunday, January 1, 2017
[Sunday] 01.01.17 Lat Activation Work
PM
[A] Warm-up
[B] Weighted eccentric pull-ups
6x3- 5 second descent (#25)
[C] 18 min EMOM
12 GHSU
6 Ring rows
3 Wall walks
[D] 3 RFT:
20 Cal row
8 Single arm db snatches (#70)
4:39
[E] Single arm DB row
4x 6 (0030)- 3 Second isometeric hold @ the top
50, 55, 55, 55
[F] 20 min in Sauna
[Saturday] 12.31.16 AM Team WoD
AM
[A] Warm-up
[B] Teams of 2
200 yd sled push (#315)
2K Row
200 DU
2K Row
200 yd sled push (#315)
200 DU
30:15
Sled push, switched every 25 yards. Heavy, as all get out. Row not to bad, switched every 500m averaged around a 1:48. DU as many as possible. usually around 70-80 a piece.
[A] Warm-up
[B] Teams of 2
200 yd sled push (#315)
2K Row
200 DU
2K Row
200 yd sled push (#315)
200 DU
30:15
Sled push, switched every 25 yards. Heavy, as all get out. Row not to bad, switched every 500m averaged around a 1:48. DU as many as possible. usually around 70-80 a piece.
[Friday] 12.30.16 PM Metcon
PM
[A] Warm-up
[B] Back squat @ 75% 5x1 (2110)
255
[C] 3 Rounds
30 Cal row
20 Wall ball (#20)
10 Burpee over ERG
2:21, 2:16, 2:10
Rest 5 minutes between efforts
*Goal consistency between rounds
[A] Warm-up
[B] Back squat @ 75% 5x1 (2110)
255
[C] 3 Rounds
30 Cal row
20 Wall ball (#20)
10 Burpee over ERG
2:21, 2:16, 2:10
Rest 5 minutes between efforts
*Goal consistency between rounds
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