12-27-16

A.Clean Review
B.1 Halting Clean Deadlift + 1 Hang Clean + 1 Clean Complex:  x 4 ; Build
WOD

8 Minute Amrap
5 Power Cleans @ 115/75#
3 Bar Muscle Ups

Auxiliary: 2 sets Not for Time:
10 GHD Sit Ups
10 GHD Back Extensions

12-26-16

 

Modified Schedule:

WODs at 9 Am and Noon

Rebels Youth Class at 10:30

A.1 1/4 Back Squat: 5,5,5,5; Build

WOD

5 minute Amrap
20 Wall Balls (20/10’)
50 Dubs (scale: x 2)
20/18 Calorie Row

-Rest 5min-

5 minute Amrap
20/18 Calorie Row
50 Dubs (scale x 2)
20 Wall Balls (20/10’)

12-23-16

A.10 Minutes: Skill of Choice

 

WOD

1k Row, Then..
5 rounds of
15 Air Squats
15 box Jump overs
Auxiliary – “You Call It” mobility/recovery (work on any areas of concern from the week)

12-22-16

A.10 Minutes: Ring Muscle Up Transition Work

WOD 10 Minute Amrap:

5-4-3-2-1    Muscle Ups (Scale 1:1 Bar MU, CTB, Pull-Up)

2-4-6-8-10    Calorie Row

Auxiliary- 3 Rounds: 5 Hollow Rocks (3s Hold) + 5 Superman’s (3s Hold)

12-21-16

A.10 Minutes: Clean + Barbell Cycling Review
B.5 Sets of: 2 TnG Squat Cleans + 3 Front Squats; Rest 90s;
*Full extension after 2nd Clean before performing 3 Front Squats

WOD
12 Minute Amrap:
3 Power Cleans @ 185/135
20 Double Under’s (Scaled x 2)
5 Burpees

Auxiliary- 10 Minutes: Hip Mobility

12-20-16

 

A. 6 Sets of 5 Unbroken CTB Pull Ups; Rest 1 Minute Between Sets (Scale 1:1 Pull Ups)
WOD

15-12-9 of:
Deadlifts @ 185/135
Pull-Ups
*E2MOM: 1 Rope Climb
Auxiliary – 10 Minutes:  Shoulder Mobility