11.12.15
REST DAY
11.11.15
Warm up- 1200m Run Olympic: 6×1 Snatch Strength: 12/4…9/3…6/2 of: DB Thrusters…65/45 Rope Climbs Metcon: Explode WOD
11.10.15
Warm up- 1000m Row Olympic: 6×1 Clean n Jerk Strength: 3 Rounds of: 8 Back Squat 8 Weighted Pull Ups Metcon: Explode WOD
11.9.15
Warm up- 200 Double Unders Olympic: 5×3 Squat Snatch Strength: 3 Rounds of: 8 Deadlifts 8 Strict deficit HSPU’s Metcon: Explode WOD
11.6.15
Warm up- 50cal Assault Bike Olympic: Practice Snatch! Strength: 5,4,3,2 of Trap Bar Deadlift 3×12 DB Row 3×15 Reverse Hypers Metcon: Explode WOD
11.5.15
REST DAY
11.4.15
Warm up- 800m Run Strength WOD: 10 Rounds of: 2 Ring Muscle Ups 2 Snatches…155/105 For Time Metcon: Explode WOD
11.2.15
Warm up- 1000m Row Olympic: 3×3 High Hang Squat Snatch Strength: 5×3 Snatch Low Hang High Pulls 5,4,3,2 Deadlift 5,4,3,2 Pull Up Metcon: Explode WOD