Month: December 2016

Strength Find a 1RM Cluster Strength: Work up to heavy cluster (clean into thruster) WOD: Deadlifts 100/65 Burpee over bar T2B Ascending ladder 2,4,6,8…. 13 minute

STRENGTH: One arm farmers walk 20m each arm, + 5 strict pull-ups 3 sec lowering. 4 work sets WOD 1.6km run 30 x pullups 30 x hspu 30 x over and under hurdles 60/50 (jump over the hurdle then crawl back under for one rep). 100 x D/U 20 min time cap.

STRENGTH: 2 x Push press, 1 x jerk work to heavy complex WOD: 8 x burpee box jumps 10 x push jerks 50/35 15 x russian swings 24/16 12 minute AMRAP HAPPY BIRTHDAY NIC!

Pre WOD STRENGTH: Deadlift  3 reps building for 18 minutes WOD: 400m run buy in,then 2,4,6,8... of HSPU and Deadlifts 80/55 15 min AMRAP