Thursday, 12-25-14

Strength/Skill – 2 Shoulder Presses + 1 Push Press x 5 For time: 50 wall-ball shots, 20/14-lb. ball 155/115-lb. clean, 30 reps 15 muscle-ups (3:1) The 4 Un-debatable Fundamentals of Training I came across a great article over the weekend and wanted to share it with you. Regardless of your “flavor” of training, here are…

Strength : Overhead Squat w/ 5 second pause in the bottom 6×1 work up to a heavyish single WOD: 8 RFT- 75′ Shuttle Run 10 Air Squats 10 Push ups 10 Strict Pull Up

Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats

5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…

Skillz: 15 Min Handstand work WOD: 6 x 3 MIN AMRAP- 20 Walking Lunges 10 Air Squat 10 Dips Max Front Squat 135/95 (Must come from the floor) Rest 2 Min between rounds. *Score is front squats for each rd combined* **Scale as needed**

E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees