December 5, 2015

December 5, 2015

9 am olympic lifting 

 

dynamic :
a) pass thrus x 20
b) pvc oh squat x 15
c) hr pushups x 10

 

12 min emom
snatch grip push press x 1 + oh squat x 2

 

notes :
- build to heavy complex

 

rest 5 minutes

 

for time :
40 shoulder to overhead (115/85)

notes :
- rx + = 135/95

 

10 am saturday conditioning 

 

partner wu
5 minute clock

dynamic :
a) air squats x 14
b) kb swings x 12
c) situps x 10
d) no pushup burpee x 8

 

partner wod
6 rounds
3 minutes on/ 1 minute off
for max rounds + reps of :

 

toes to bar x 3
burpees x 6
wall ball x 9

 

notes :
- a, b, a format splitting reps.
- wall ball weight = 20/14

 

 

 

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