Dec 22, 2014 | W.O.D.
A. Hang Power Snatch – 5×1 *Find 1 rep max. B. Max Effort of Full Snatches in 1 Minute (135/95#) C. WOD: Elizabeth 21.15.9 Full Cleans (135/95#) Ring Dips
Dec 19, 2014 | W.O.D.
A. 5×1 – Snatch Pull + Hang Snatch B. 5×1 – Clean Pull + Hang Clean + Jerk C. WOD: 15min EMOM Even – 15/12 Cal Row Odd – 5/3 Burpee Bar MU
Dec 18, 2014 | W.O.D.
A. Strength – Open/Work on a weakness B. WOD: 5RFT 50 DU’s 35 Knees to Elbows 20 Overhead Lunges (135/95#)
Dec 16, 2014 | W.O.D.
A. 5×3 – Back Squat B. 3×5 – Bench Press C. WOD: For Time 5 Rope Climbs 150 DU’s 5 Rope Climbs
Dec 16, 2014 | W.O.D.
A. 5×3 – Clean Complex *Clean Pull + Hang Clean + Front Squat B. WOD: EMOM 3/4 Body Weight Hang Clean 1 Rep @ minute 1 2 Reps @ minute 2 and so on…. Until you can not keep up.
