Wod

Saturday November 26, 2016

Strength

A. Front Squat
5-4-3-2-1

Conditioning

B. With a partner, complete 10 rounds for time, alternating movements:
200m Run
12 Box Jump Overs
15 KBS

Friday November 25, 2016

Instruction

Deadlift- common faults
• Squatting, not hinging
• Bar path: around the knees
• ROUNDED LOWER BACK

Conditioning

Complete the following for time:
1500/1200m Row
15 Deadlifts + 6 Bar-Facing Burpees
1200/960m Row
12 Deadliftis + 9 Bar-Facing Burpees
900/720m Row
9 Deadlifts + 12 Bar-Facing Burpees
600/480m Row
6 Deadlifts + 15 Bar-Facing Burpees
300/240m Row
3 Deadlifts + 18 Bar-Facing Burpees

Thursday November 24, 2016

Conditioning

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95#)
6 Push-ups
9 Squats
Rest 1 minute
Repeat for a total of 5 cycles
Compare to 2/15/16

Wednesday November 23, 2016

Strength

A. OverheadSquat
5 sets of 3 reps
• This is not a “heavy day”. Take it easy and focus on proper positioning; keep it under RPE 8 with no failed reps

Conditioning

B. With an 18 minute clock:
at 0:00
21 Toes-To-Bar
21 Box Jump Overs (24/20″)
75 Double Unders
15 Toes-To-Bar
15 Box Jump Overs
75 Double Unders
9 Toes-To-Bar
9 Box Jump Overs
at 12:00
6 Minutes to establish a 1RM Snatch