New year

1/2/18 Warm up: Group, mobility then:1x 500m row 21 air squats 15 push ups 9 Burpees 3 pull ups   skill: double unders. 3 min. practice then: 3×1 min max doubles unders. 1 min rest in between.   Wod: For time, Descending by 1’s 12 down to 1 of: wall balls 20/14 kb swings 53/35…

Wed. Snatch

Wed 12/27/17 Warm up: Group,pvc mobility then 2x 100m run 15 jumping jacks 10 sit ups 10/8 push ups 5 pull ups 5 med ball cleans 1x Bergner warm up Skill: review snatch then take 15 min to build to a heavy single.(between 80to90% of 1rm.) Form first! Wod: partners 50 40 30 20 10…

open 11.2

12/6/17   Warm up: 400m row, pvc mobility, 2x 10 jumping jacks 10 over the shoulder w/slamball (5 each side) 5 Ball slams 10 wall balls 15 ab mat sit ups   Strength: Bench Press 6×7 building bicep curls after set 1,3 and 5.   Wod: 11.2 open workout AMRAP 15 9 Deadlift 155/100# 12…

12/4/17
warm up: 300m row
pvc mobility
2x
15 mountain climbers
10 push ups
5 pull ups
10 wall balls
15 sit ups

strength: Strict press
6×7 reps slowly building

Wod: Amrap 15
ascending by 2’s
Db snatch 40/30
Air squats
*
*=5 ring dips after each round

Rx+ 50/35