Month: December 2015

Skill Work: 7xEMOM 5 Strict Pull Ups Weightlifting: Clean and Jerk 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean + 1 Push Jerk @70%+ WOD: 15 MIN AMRAP: 5, 10, 15, 20… Hang Power Clean 95/135 Pull Ups Rx+ 15 MIN AMRAP: 5, 10, 15, 20… Hang Power Clean…

Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 60%+ *Can sub OHS for Snatch Balance based on comfort WOD: Two components in today’s workout – Karen then 1 mile run. Karen (For Time) 150 Wall-Ball Shots, 20# / 14# Rest 5 min after, then… 1-Mile…

Skill Work: Tabata Ring Dips 3-5 Ring Dips *Work on kipping technique Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean @ 70%+ WOD: 3 RFT 500M Row 14 Alt DB Snatches 35/50 500M Row 14 DBx1 OHS (7R/7L) Rx+ 3 RFT 500M Row 14 Alt DB Snatches…

Skill Work: Strict Pull Ups 7 Min EMOM 3-5 Strict Pull Ups *Add weight as needed Weightlifting: Jerk Complex 6 x E2MOM Push Jerk + Split Jerk 2+2 @ 60% 2+2 @ 70% 2+2 @ 70% 2+2 @ 75% 2+2 @ 75% 2+2 @ 75% WOD: 12 Min AMRAP 3-6-9-12-15… OHS 95/135 Pull Ups Rx+…

Weightlifting: Front Squat 6 x E2MOM 4 @ 50% 4 @ 60% 4 @ 75% 2 @ 80% 2 @ 80% 2 @ 80% WOD: 3 RFT 20 KBx2 FR Lunge 35/50 15 Burpees 20 Weighted Sit Ups 25/45 Rx+ 3 RFT 20 KBx2 OH Lunge 35/50 15 Burpees 20 GHD

Congratulations to Coach Lyn on her new bundle of joy! Warm-up: 3 Rounds 10 Good Mornings 10 Kosak Squats 5 Inch Worms Weightlifting: Deadlift 6 x E2MOM 4 @ 60% 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% *Does not have to be touch and go WOD: 18…

Skill Work: Ring Dips 5xEMOM 5-7 Ring Dips *Work on kipping technique Weightlifting: Deadlift E2MOM 6 sets of 3 3 @ 60% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 80% WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups

Warm-up: 3×10 Partner Glute Ham Raise Weightlifting: Clean and Jerk E2MOM 8 x 1 Hang Clean + 1 Clean Below Knee +1 Power Clean + 1 Push Jerk @ 65%+ WOD: 3 RFT 15 DBx2 Thruster 35/50 15 Pull Ups 400M Run RX+ 3 RFT 15 DBx2 Thruster 50/70 15 C2B 20 Cal Bike

Skill Work: Every :30 for 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting:Bench Press (4 @ 60%, 70%, 70%, 75%, 75%, 75%) E2MOM 6 sets of 4 Bench Press 4 @ 60% 4 @ 70% 4 @ 70% 4 @ 75% 4 @ 75% 4 @ 75% *4 sec negative,…

Skill Work: Strict Handstand Pushups 5xEMOM 3-5 Strict HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Back Squat (2 @ 50%, 60%, 75%, 80%, 80%, 80%) E2MOM 6 sets of 2 Back Squats 2 @ 50% 2 @ 60% 2 @ 75% 2 @ 80% 2…