Monday
Push Jerk: 3@70-80-90%
Accessory
3x10 Banded Strict Press
WOD:
30-20-10
cal row
pullups
push press @ 95/65
Tuesday
3 Rounds, 40 sec work/20 sec rest
min 1: hollow hold to superman
min 2: handstand weight shift/shoulder taps
min 3: slow bar Kip
min 4: wall-facing handstand hold/handstand walk attempt
WOD:
4RFT
400m run
25 abmat situps
15 Box Jumps @24/20
Wednesday
Snatch 3 @ 70-80-90%
WOD:
12 min AMRAP
15x G2OH @ 135/95
50 Double Unders
Thursday
'Coe'
10 RFT
10 Thrusters @95/65
10 Ring Push-ups
Friday
no class; prepare yourself mentally for the competition and reflect on all of the terrible decisions you've made so far.
Monday
MLK Day WOD:
For Time:
63 cleans @ 85/65
64 wall-ball shots @ 20/14
64 pull-ups
65 KBS @ 70/53
68 front squats @ 85/65
Tuesday
Deadlift
3@70-80-90%
accessory: front squat 3x10 50-60%
WOD: 3RFT
400m run
30 alt KB snatch
20 T2B
10 HSPU
Wednesday
WOD: For Time
'Daniel'
50x pullup
400m run
21x thrusters
800m run
21x thruster
400m run
50x pullup
Thursday
OH Squat
5@75%, 3@85%, 1+@95%
accessory: touch and go power snatch 3x10 @50-60%
WOD: AMRAP 12
3-6-9-12...
Cal Row
Power Snatch @ 75/55
Abmat situp
Friday
Partner WOD: For Time:
A: 1200m row
B: 60 G2OH @95/65
then
A: 50 T2B
B: handstand hold
then
A: 1000m row
B: 75 clean @95/65
then
A: 50 pullups
B: handstand hold
