Snatch 1 RM
WOD:
Power Snatch 75/55
Abmat sit ups
Tuesday, December 9, 2014
Monday, December 8, 2014
Monday 12/9
Strength
Strict Press 1 RM
WOD:
"Open 13.2"
Amrap 10
5 shoulder to overhead 115/75
10 deadlift 115/75
15 box jumps 24/20
Sunday, December 7, 2014
Monday 12/8
Strength
Back Squat 7 x 1
WOD:
5 RFT
10 thrusters 95/65
10 knees to elbows
10 Burpees
Connor and Shelbi at the Pistols and Guns partner competition
Thursday, December 4, 2014
Friday 12/5
Snatch
Every 30 sec for 5 min perform 2 power snatch
Pick weight
WOD
3rft
15 power snatches 95/65
15 wall balls 20/14
NBCF competitors
115/75
Wednesday, December 3, 2014
Thursday 12/4
"Boat Race"
4 rounds each for time
500m row
400m run
3 min rest between rounds
** nobody likes these days, but if your serious about your fitness make it a priority
Tuesday, December 2, 2014
Wednesday 12/3
WOD:
Amrap 18
15 goblet squats 45/25
12 push jerks 95/65
9 t2b
After Party
Rope Climbs
NBCF Competitors
Barbell 115/75
Leslie Wilkins
Monday, December 1, 2014
Tuesday 12/2
Strength
Deadlift 7 x 2 climbing
WOD:
21-15-9
Deadlift 225/155
Pull ups
NBCF competitors
C2B pull ups
Cody Kolander
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