Training December 3rd -9th

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Back Squat Week 8

Find a 1RM Back Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Back Squats

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 3 Rounds

1 Back Squat

-then-

E3.5MOM for 3 Rounds

1 Back Squat

-then-

*5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.

TUESDAY

Find a 1RM Hang Power Clean + Push Jerk

-then-

“DT”

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell @ 155/105#

Compare to September 15th and June 7th, 2017.

*You must achieve at least 185/120# in the strength complex to attempt DT Rx.

WEDNESDAY

Skill Work on Handstand Walks and Inversions

-then-

“Balls Out”

AMRAP 20

20 Wall Ball Shots @ 20/14#

5 Med Ball Inch Worms

100’ Overhead Med Ball Lunges

20 Russian Kettlebell Swings @ 70/53#

THURSDAY

“Gail the Snail”

Partner AMRAP 40

Partner 1: Row for max meters in 2 minutes.

Partner 2: 5 L-Pullups, then rest the remainder of the 2 minutes while Partner 1 Rows.

Swap Partners every 2 minutes.

FRIDAY

Find a 3RM Thruster, no rack

-then-

AMRAP 12

18-15-12-9-6-3

Thrusters

Burpees

If you complete the ladder within 12 minutes, you are done. Your score is your time. If you do not complete it, your score is your # of reps.

*Thrusters increase in weight each round:

18: 95/65#

15: 115/75#

12: 135/85#

9: 165/110#

6: 185/120#

3: 205/135#

*Compare to Aug. 29th 2017

SATURDAY

“Scooter”

With a partner

AMRAP 30

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

*Each partner must complete a full round before tagging the next partner.