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Monthly Archives: December 2016

Saturday 12.3.16

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WARMUP

row 500
walking high kicks to rig
10 hanging knee raises
run 50m
walking butt kicks to rig
10 hanging knee raises
run 50m
broad jumps
10 hanging knee raises
run 50m
10 air squats

PARTNER WOD

2 person partners

3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb

3 rds
40 row
30 wb
20 ball slam
10 wall walk

3 rds
40 DL
30 PC
20 PP
10 Burpees

Friday 12.2.16

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WARMUP

run 400 m
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig

BENCHMARK

WLC Benchmark
3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

METCON

EMOM 40/20
12 min emom 40/20
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups

CASH OUT

200 no weight sit ups
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat

Thursday 12.1.16

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WARMUP

3rds
10 lunge twists
5 inch worms
10 high kicks
5 squat jumps

Group RED LINE - static stretching & mobiltiy

SKILL WORK

Snatch
15 minute time cap
warm up with Bergenger (on board)
Then...
7x1 snatches adding weight each time building to near 1 rep max
then, remove weight to approx 60-70% and perform a few snatches

METCON

snatch metcom