Wednesday, 12-26-12

Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )

Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…

Strength: 14 min EMOM 10-15 T2B 10-15 Push Ups   10-9-8-7-6-5-4-3-2-1 reps for time of: Shoulder Press 135/75 Weighted Pull-up, no kipping 45/25

15 Min to work up to a heavy single Front Squat 12 Min AMRAP 12 Front Squats @50% of 1RM 12 CTB PU 12 DB Push Jerks 55/35 12 CTB PU

Every 90 sec X 8 5 Front Squats increasing weight 18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars

3 RFT Row 400 meters 7 Hang Cleans 185/135 5 TGU left arm 7 Hang Cleans 185/135 5 TGU right arm 30 second L-sit hold Skill Work….Triple Unders????