Strength/Skill – EMOTM 8 Minutes
5 Deadlift
3 Weighted Chest to Bar Pull-ups
*Do the heaviest weights you can successfully manage on the minute*
METCON
AMRAP 10 Minutes
10 Front Rack Lunges – 73/115
7 Shoulder to Overhead – 73/115
5 Toes to Bar
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU
GOING AWAY DINNER FOR JORDAN THIS THURSDAY NIGHT AT TONY’S SUSHI. LET ME KNOW IF YOU ARE IN. Christmas party December 17. Sign up at front desk. STRENGTH: BACK SQUATS 8X4 @ 75-85% 4 MINUTE MAX POWER SNATCHES 135#/95# 4 MINUTES MAX WALL BALLS 20#/14# 4 MINUTES MAX BURPEES rest 3 min between AMRAPS
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)
Strength: 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. As many rounds as possible in 15 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run
WOD AMRAP 20 Minutes 5 Burpees 10 Push Press (95/65)(75/55)(55/35) 10 Pull Ups 5 Wall Climbs – See demo below, scaled version is discussed also.