Dec 02 2016
WOD NOTES Working your pullup strength. Maintain a solid position while lowering your body. Fitness Pullup negatives 5 x 3 (5 second eccentric) EMOM x 15 1 = 200/150 m row 2 = Heavy strict DB Press x 8-12 3 = Skipping practice x 30 seconds Performance Weighted strict pull ups 5 x 3 EMOM x 15 1 = 200/150 m row 2 = HSPU x 5-10 3 = DU x 30 UB Sport Hang Snatch Build up to 1 RM Press in split jerk stance 5 x 5
Dec 01 2016
DECEMBER NOTES Expect a little more testing this month and workouts that start to feel a lot like the Open. General layout this month: Monday’s = Mash ups (Multiple quick AMRAPs) Tuesdays = Strength & Conditioning efforts Wednesdays = Testing day (TBA) Thursdays = Strength & Conditioning efforts Fridays = Push/Pull Saturday = Team WODs WOD NOTES This is a fun workout and a serious leg burner. This workout might be familiar for a few of you? If this is familiar attempt to increase loading 5% over last time and use 65% for EMOM. Fitness 15 minutes Build up to Power clean technique EMOM x 10 3 Power Clean 10 Jumping air squats Performance 15 minutes Build up to Power clean double then EMOM x 10 3 Power Clean 10 Jumping air squats Sport Hang Clean 3 x 1 @80% 2 x 1 @85% Front Squat Build up to 3…