Monday, 12/15/14
Strength:
20 Min EMOM
Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM
Odd : 8-10 C2B Pull Ups
10 Min AMRAP
4,8,12,16….. KBS 70/53
2,4,6,8,10…. M/U’s scale Dips
Strength:
20 Min EMOM
Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM
Odd : 8-10 C2B Pull Ups
10 Min AMRAP
4,8,12,16….. KBS 70/53
2,4,6,8,10…. M/U’s scale Dips
PARTNER WOD TOMORROW Strength/Skill – Double Under 1 Round 30 Deadlift – 183/275 50 K.B. Swings 53/35 30 Toes to Bar 50 Box Jumps – 20/24 (Games Standard) 30 One-Armed Thrusters – 35/45 30 Other Arm Thrusters – 35/45
Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB Partner 1 does 25 snatches then partner 2 does 25 snatches….
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @50% Set 2 – 2 Reps @70% Set 3 – 4 Reps @60% Set 4 – 2 Reps @75% Set 5 – 4 Reps @70% Set 6 – 2 Reps @80% 18 min AMRAP 40 D/U 3:1 20 Alt. Pistols 5 Rope Climbs 3:1
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups
12 E2MOM 4 Tempo Deadlifts Tempo= Stand, pause at top 2 seconds, down 5 seconds, no pause at bottom. For time: 10 rds of C2B “Cindy” ..then… 50/35 Cal Row 30 Deadlifts 250/175 *18 min Cap*