12.5.17

A. Olympic Lifting

Every Minute on the minute for 12 minutes
3 Hang Power Clean
-increase weight here as needed-
*Record heaviest weight

B. Conditioning

25-20-15-10-5
Burpee Box Jumps 24/20
Dumbbell Snatch, alternating 50/35

Scale
10-9-8-7-6-5-4-3-2-1
Burpee Step Ups 20
Dumbbell Snatch, alternating 35/25

C. Olympic Lifting Accessory

1. 3×8 Barbell Good Mornings
2. 5×3 Snatch High Pulls
3. 3×8 Snatch Deadlift

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12.4.17

A. Warm Up

1. Row 500m/Run 400m/Airdyne 2 minutes
2. 2 rounds of
20 seconds hang on bar
10 Shoulder Taps
3. Tabata Jump Rope Sequence x2
Round 1 Singles
Round 2 Boxer Jumps Alternating foot in front
Round 3 Right leg single leg jumps
Round 4 left leg single leg jumps
Round 5 high knees
Round 6 Butt kickers
Round 7 Foward/back Split Jumps
Round 8 Criss Cross Jumps

B. Metcon

5 rounds
60 Double unders 2:1
20 T2B
20 Push Ups

Scale
6 rounds
30 Double Unders 2:1
20 hanging knee raises
10 Push Ups

C&D are optional post wod accessory

C. Gymnastics Accessory

1. 2 rounds of Max Dips
2. 2 rounds of Max Strict Pull Ups
*Be sure to keep note of these, we will retest these.

D. Core Accessory

“Durante Core”
5 rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Seconds Hollow Hold
-1 minute rest-
*Challenge here is to not let heels and shoulders touch the ground for the duration of the sequence

11.28.17

Strength
10 min EMOM
1st min 6 front rack walking lunge
2nd min 45 double unders

Wod
4oo m Run
12 Clean and Jerk (135/95)
4oo m Run
9 Clean and Jerk (155/105)
4oo m Run
6 Clean and Jerk (185/125)
4oo m Run
3 Clean and Jerk (205/135)