Tuesday 12/1

TUESDAY

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%

B.
Three sets of:
Clean Pulls x 2 reps @ 105%
Rest as needed

D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 Front Squats (185/135 lbs)

Monday 11/30

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

D.
Four sets for max reps of:
45 seconds of Handstand Walk
Rest 45 seconds
45 seconds of Muscle-Ups
Rest 45 seconds
45 seconds of Push-Ups
Rest 45 seconds
45 seconds of Toes-to-Bar
Rest 45 seconds

Friday 11/27

OPEN GYM:  10am – Noon

WOD:  4:30pm & 5:30pm

Today’s programming will be a surprise.  Show up to the gym where Becca will have post-holiday therapy in store for you.

 

becca-sled