Category: Uncategorized

12/18/14 Skill: Tabata Double unders *no singles or tuck jumps…..practice double unders!!!! Complete 3×15 ghd’s/ 3×20 v-ups Wod: 25 box jump overs 24/20 Then: 4

12/17/14 Strength: Front Squat 3 reps @ 80%. EMOM x 8 Wod: 10 min amrap 10 Burpees 8 deadlifts 135/95 6 hang power cleans 4

12/16/14 Strength: 12 min to find: 5 rep max clean grip deadlift (touch n go) Wod: 3 rds 20 cal row 20 power snatches 75/55

12/15/14 Strength: Back squat 2 reps @ 90% EMOM x 6 Wod: 30 power cleans 115/75 30 box jumps 30/24 30 hspu 20 power cleans

12/12/14 No afternoon classes so we can get ready for 65 Roses. Strength: strict press 5-4-3-2-1 (rest 2 min between sets) Wod: 14 min amrap

12/11/14 Strength: strict ring pull-ups 4×5 rest as needed 10 min gymnastic technique *work TECHNIQUE on pull-ups/c2b/hspu/muscle ups/double unders etc Wod: ARMAP 20 of: 150