December 12, 2016

December 12, 2016

dynamic :
3 minute clock :
a) lunges x 10
b) situps x 8
c) air squats x 8
d) handstand hold x 10 seconds


9 minute emom of :
a) box jumps x 4-6/stepups x 6-10
b) shoulder to overhead x 6-10
c) situps x 8-12 /toes to bar x 4-6

notes :
- shoulder to overhead at weight of choice.
- emom serves as warmup for tester wod.
- at minute 5 reps are cut in half and two movements are performed.


10 minute amrap of :
15 box jumps
12 shoulder to overhead (115/80)
9 toes to bar

notes :
- stepups for box jumps if needed.
- any variation of press overhead.- two month retest. compare to october 12, 2016
- max effort attempt. show improvement in conditioning.


Front Squat - every 2:30 x 4 sets. %'s listed

set 1 - 5 @ 60%
set 2 - 5 @ 70%
set 3-  5 @ 75%
set 4 - 5 @ 80%

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