12/24/2014

A. 3 sets:
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
8-10 singles @ 80%
+
For time:
40 Wall Ball Shots 20/14
30 Box Jump Overs (30/24)
9 Muscle Ups
30 Wall Ball Shots 20/14
20 Box Jumps Overs (30/24)
7 Muscle Ups
20 Wall Ball Shots 20/14
10 Box Jumps Overs 30/24
5 Muscle Ups
*sub for muscle ups 15/15, 12/12/, 9/9 c2b + ring dip*

12/23/2014

A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Reps @ 70-75%
B. Dead Stop Front Squat 5 reps @ 90% of Clean 1RM
+
5 sets:
5 TNG Squat Clean Thrusters 135/95
10 Burpees Over Bar
15 Calories AB
rest 5 minutes

12/22/2014

A. Snatch
10 @ 80%
+
3 sets @ 90%: (goal is all movements unbroken)
Row 350m
15 C2B Pull-Ups
15 KB Swings 70/53
50 Double Unders
12 Toes to Bar
15 OHS 115/75
Row 350m
9 HSPU (strict)
15 Push Jerk 115/75
rest 5 minutes

12/21/2014

Rest Day

12/20/2014

Open WOD 14.4
14 minute clock:
60 calorie row
50 toes to bar
40 wall ball shots 20/14
30 power cleans 135/95
20 muscle ups

rest 30-60 minutes

Assault Bike Intervals TBA @ Training