FRIDAY DECEMBER 2nd,2016

WARM UP

3X

200 m Run

10 SHPT

10 OHS

10 Shoot Thrus

5 BAR Taps

10 Step Up

10 Goblet squats

 

 

 

WOD

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 /24inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb /25 plate

 

ACCESSORY

5X 10

Hallow Rock

Barbell Goodmorning

DB OH PRESS

 

 

 

 

 

 

 

 

 

 

DECEMBER 1st Thursdsy

 

WARM UP 3X
100 m run

Legswings
across gym
Duck walk
Stripper stretch
Spider-Man push-up

20 sec each leg couch Stretvh

STRENGTH
20 RM BACKSQUAT
Add 5 lbs we got 1 more week πŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ’ͺ🏼
*400 to the end of WALL. anything different is not RX, by keeping the distance the same its measurable.

4 ROUNDS
400 m Run (ROW 500 m)
30 Stationary Lunges
FOR TIME

POST WOD 3X 8 Build to a Heavy
BARBELL OVERHEAD SIT-UPS
BARBELL HIP RAISES

TUESDAY 11/29/16

WARM UP
1x 400 m run
2-3 sets or 10 min
10 SHPT
10 supermans
10 BAR TAPS
10 Lunges
10 step ups
20 sec seated DB shoulder stretch

SKILL4 Sets (every 2 min complete 1 set)
T2B COMPLEX
2 Strict T2B +2 BAR MU + 2 Kip T2B
MODIFIED
2 strict K2E + 2 C2B/or PullUps +2 KIPPING K2E

STRENGTH 15-20 min
STRICT PRESS 1RM
WOD
12 MIN AMRAP
3 RING MU (scale 9 c2B)
6 SH2OH 95/135
12 BJO 24/20(scale:step overs)