Monday 12/5/2016
Strength
1 RM Power Snatch
Metcon
4 rounds for reps with 1 minute at each station
Box Jump 24/24
KB Swing 32/32
Thruster 45/45
Gymnastics
for time
90-80-70-60
Double Under
9-8-7-6
Bar Muscle Up
Skill
10 Rounds
Row for calories
Work 60s:Rest 60s
Accessory
5 sets of 10 second ring support hold + 5 Ring Dips
Recovery
2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog
Tuesday 12/6/2016
Metcon
for time
400m Run
15 Deadlift 185/135lb
400m Run
25 Deadlift 185/135lb
400m Run
35 Deadlift 185/135lb
400m Run
Accessory
8×2 Strict Weighted Pull-Up
Strength
3×1 Squat snatch w pause in bottom of OHS position(no saves).
Use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM
Gymnastics
EMOM for 10 minutes
Straight set of Deficit HSPU 4.5/3″
Skill
3 times through
Tabata Air Assault for calories
8 rounds of 10 Seconds on 20 seconds of
rest 2 Minutes and repeat 2 more times
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday 12/7/2016
Skill
Tabata HS Hold
Rest 1 minute
Tabata Arch Hold w/PVC
Metcon
15 min AMRAP
20 DB Snatch 50/40
15 Burpees over the bar
10 Front Squats 155/115
Strength
e90s for as long as possible
20 Double Unders
then squat clean and jerk
start at 60% and increase to max
Gymnastics
EMOM for 10 Minutes
1-3 strict MU
Add 2.5lb to your body weight if you completed 2+ per minute last week
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 15-20lbs
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm
Thursday 12/8/2016
Skill
EMOM for 10 minutes
3 Push Press
Metcon
8 min AMRAP
2-4-6-8-10…
Deficit Push-Up
Or…
“Jumping Jerry”
for time
200 Double Unders
2k Row
200 Double Unders
Choose to take a class today or the recovery workout. If you are competing in the Hometown Hoedown plan to rest tomorrow!
Friday 12/9/2016
If you are competing at the Hoedown tomorrow take a look at the WOD’s posted on the main blog page and rest today!
Metcon
500m Row
100 Wall Balls 30/20lb
Strength
EMOM for 10 minutes
2 Squat Clean
Skill
10 Rounds
35 Seconds of bar facing burpees w/vest
25 seconds rest
Gymnastics
EMOM for 10 Minutes
Straight set of Strict HSPU + 2 MU
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog