Wednesday 141217

Strength

  • Sumo Deadlift
    • 6 x 1

Conditioning

  • 12 Min Cap
    • 100 DU Buy In
    • (50 DU Attempt)
      • -then-
    • AMRAP
      • 10 Alt Pistols
      • 8 Ring/Box Dips
      • 6 KB Snatches 53/35

 

Tuesday

Strength

  • Bench Press
    • 3@70%
    • 3@75%
    • 3@85%
    • 3@90%
      • (pssst… if you dont have the data to find out your calculated 1RM with coach? Find your 5rm!)

 

Conditioning

  • 20 Box Jumps 24/20
    • 30 Pull ups
  • 20 Box Jumps 24/20
    • 20 T2B141216
  • 20 Box Jumps 24/20
    • 10 Plyo Push Ups

Monday 141215

Power

  • 3 Attempts to Find Heaviest Complex:
    • 1 Snatch + 1 Snatch 2″from Floor +Hang Snatch

Conditioning

  • 4 Rds
  • 15 Burpees over bar
  • 10 G2OH 115/75
  • 12 Front Rack Lunges 115/75

 

 

 

4 Rds
15 Burpees over
bar
10 G2OH 115/75
12 Front Rack
Lunges 115/75

Saturday 141213

Strength

  • Pausing Front Squats
    • 5 x 5, RPE 7-8
  • Barbell Step Ups
    • 3 x 8 pairs
  • Good Mornings
    • 3 x 5 AHAP
  • Pausing Toes to Bar
    • 3 x max resps

Friday 141212

Hero Friday “Whitten”

5 rounds for time of:
22 KBS 24/16
22 Box Jumps 24/20
400 m Run
22 Burpees
22 WBS 20/14

Thursday 141211

Power

Clean Complex:
Clean Hi Pull+Hang Clean+Front Squat+ Push Jerk
6 x 1

Strength

Front Squat
3 x 3
REP sets @ 5, 6, 7

Conditioning

AMRAP 10
200m Run
20 Hollow Rks
10 Alt Pistols

Wednesday 141210

Strength

Sumo Deadlift
5 x 2

Conditioning

5 Rds FT
20 KBS 53/35
ME Push Ups

Tuesday 141209

Power

Snatch Complex:
Snatch Pull+Hang Snacth+OHS
6 x 1

Conditioning

AMRAP 15
5 Chin ups
7 Wall Walks
9 Slamballs

Monday 141208

Strength

Back Squat
4 x 3
RPE Sets @ 6, 7, 8, 9

Conditioning

3 x 500m Row
Repeats

Week 49 WOD Preview

 

Monday 141208

Strength

Back Squat
4 x 3
RPE Sets @ 6, 7, 8, 9

Conditioning

3 x 500m Row
Repeats

Tuesday 141209

Power

Snatch Complex:
Snatch Pull+Hang Snacth+OHS
6 x 1

Conditioning

AMRAP 15
5 Chin ups
7 Wall Walks
9 Slamballs

Wednesday 141210

Strength

Sumo Deadlift
5 x 2

Conditioning

5 Rds FT
20 KBS 53/35
ME Push Ups

Thursday 141211

Power

Clean Complex:
Clean Hi Pull+Hang Clean+Front Squat+ Push Jerk
6 x 1

Strength

Front Squat
3 x 3
REP sets @ 5, 6, 7

Conditioning

AMRAP 10
200m Run
20 Hollow Rks
10 Alt Pistols

Friday 141212

Hero Friday “Whitten”

5 rounds for time of:
22 KBS 24/16
22 Box Jumps 24/20
400 m Run
22 Burpees
22 WBS 20/14