27 November 2016

Workouts for 28 Nov - 2 Dec 16:

11/28
Strength:
10 min emom
Even min 5 front squat working up to a heavy 5
Odd min 3 box jump for height.

Wod:
Practice Fran 11 min amrap
3 min amrap
9 thrusters 95/65
9 pull-ups
Rest 1 min
3 min amrap
15 thrusters 95/65
15 pull-ups
Rest 1 min
3 min amrap
21 thrusters
21 pull-ups

11/29
Skill/ strength
Spend 10 min on hand stand walks. Progress and work appropriate to skill
Then
10 min emom
Even: 8-10 hspu
Odd: 8-10 ring dips
Wod:
Chipper for time:
50 box jumps 24/20
50 deadlifts 135/95
50wall balls 20/14
50 toes to bar

11/30
Strength:
Superset 4 total sets
Overhead lunge 30' @ 50% of ohs
3 cleans (preferably full) @ 80% of clean
Wod:
Wod a:
12 min amrap:
30 du
20 sit-ups
10 burpees

No rest

Wod b:
6 min to find a 1 rep snatch.

12/01
Skill/strength
Spend 10 min on muscle up/c2b/pull-up progression.
Then
10 min eomom
5 push press @75-80%
Partner wod:
For time:
Mile relay (for a total of 1600m, switch every 400m) (only 2 runs per person.)
Half mile relay (for a total of 800m, switch every 200m)
Quarter mile relay (for a total of 400m, switch every 100m)

Optional:
3x 45 sec handstand holds
3x3 split jerks @ 85%

12/02
Strength
3x5 back squat @ 80-85%
3x3 OHS @ 80-85%
Wod:
Chelsea
30 min emom
5 pull-ups
10 push-ups


15 air squats

No comments:

Post a Comment