Strength/Skill -Deadlift
10 Deadlifts, 275#/185#
1 Legless rope climb
8 Deadlifts, 275#/185#
1 Legless rope climb
6 Deadlifts, 275#/185#
1 Legless rope climb
4 Deadlifts, 275#/185#
1 Legless rope climb
2 Deadlifts, 275#/185#
1 Legless rope climb
The legless rope climb starts from a seated position on the floor.
Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5 65, 70, 75, 75, 80% of your 1 RM of your Front Squat 3 R.F.T. 1 Rope Ascent 200m Weighted Run W/ Plate 45/25 25 KB Swings 53/35 30 D.U.”s
W/U – 3 rounds 10 – Squat thrusts 15′ – Bear Crawl 20 – Hollow Rocks Hollow Rocks Demo….. Skill – Handstand holds 5 x 30 Applying Hollow Rocks to Handstands…Handstand Technique W.O.D. “Jumping Fran” 21-15-9 Thrusters Pull-ups (Don’t worry, you will be stronger from Monday’s weighted P/U’s) Double Unders
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
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
Strength: Deadlifts 10,10,8,6,4 2 Rounds for time of: 20 Deadlifts 185/135 15 Box Jumps 10 Muscle-ups