12/15/14

Monday

 

Warm Up

3 rounds

  • 5 burpees
  • 4 squats
  • 3 inch worm push ups
  • 2 side lunges each leg
  • 10 PVC pass through

 

Skill

 review each wod movement

Strength
 

10 Minute EMOM

1 Power Clean

1 Squat Clean

*Start at 60% of 1RM and increase load each minute

 

WOD

5 Minutes to Complete

  • 10-8-6-4-2
  • Deadlift (185/135)  
  • Box Jump (24/20")  
  •  
  • L1: (165/115)
  • L2: (135/95)
  • L3: scale as needed                

5 Minute Rest

5 Minutes To Complete

  • 3 Rounds
  • Row 10 cal
  • 15 thrusters (75/55)
  •  
  • L1: (65/45)
  • L2: (55/35)
  • L3: scale as needed

5 Minute Rest

5 Minute To Complete

 

  • 9-6-3
  • Snatch (75/55)
  • Push Ups
  • Jump Lunges (each leg)
  •  
  • L1: (65/45)
  • L2: (55/35) (push up from knee)
  • L3: scale as needed

  

 

Score: Heaviest Clean / Total Time for all 3 workouts if completed or Total Reps if all 3 were not completed under 5 minute caps

Cash Out: Max Pull ups

Challenge of The week: Longest hand stand hold on wall