Wednesday, December 5, 2018

Wednesday, December 5, 2018

(A) Warm Up - EMOM x 12:00 (4 Rounds)

Minute 1: :50s Row

Minute 2: :30 Plank + 5 PVC Shoulder Passes

Minute 3: 5 DB Presses w/ Pause at the top

Minute 4: 5 GM + 3 Elbow Rotations + 5 Push Press

(B) Split Jerk (week #2)

Pausing Split Jerk - 3 sets x 2 reps  - all @ 73%, every 90s

*2 sec pause in bottom + 2 sec pause in catch OF EACH REP


3 Jerk Drives +  1 Split Jerk - 3 sets (76%, 79%, 82%), every 90s


Split Jerk -  5 sets x 1 rep, every 2:00, starting at 85% and building

(C) “Heave Ho” Part 1

AMRAP in 3:00

9/6 Cal Ski

9 Power Snatches (75/55)

Rest 3:00

“Heave Ho” Part 2

AMRAP in 3:00

9/6 Cal Ski

7 Power Snatches (95/65)

Rest 3:00

“Heave Ho” Part 3

AMRAP in 3:00

9/6 Cal Ski

5 Power Snatches (115/75)

COMP WOD. - 5pm

@ 0:00 - 42-30-18 reps for time:


Cal Ski

Ring Dips

Synchro OHS (21-15-9) - 115/75

@ 25:00

3 Rounds:

50 Double Unders

30 KBS

50 Double Unders

10 Power Cleans (205/145)

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