COMPETITOR

TEAM TRAINING 3pm SATURDAY 12.31.16 HAPPY NEW YEAR!!

Warm up- 1000m Row Auxiliary: 5 Rounds of: 60m OH Yoke Walk 60m DBall Carry 60m Sled Drag Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 8×3 Split Jerk Auxiliary: 3 Rounds of: 12 Hang DB Clusters…60’s/40’s 32 GHD Sit Ups 2min Rest Metcon: Explode... Read More

Warm up- 50cal Bike Olympic: 5×3 High Hang Squat Clean Auxiliary: 15…10…5 of: S2OH…205/140 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- Every 3min for 9min 20cal Bike Olympic: 4min EMOM- 3 Snatch RDL 4min EMOM- 3 Snatch High Pulls 4min EMOM- 1 Snatch Auxiliary:... Read More

**No competitor training Saturday night** Warm up- 6min EMOM of- 50 Double Unders Olyimpic: 3×5 Muscle Snatch 3×5 Snatch Balance Auxiliary: 12min EMOM of: Odd... Read More

Rest Day

Warm up- 200 Double Unders Olympic: 5min EMOM of: 0:00- 6 Squat Snatches…185/125 1:00- 5 Squat Snatches…185/125 2:00- 4 Squat Snatches…185/125 3:00- 3 Squat Snatches…185/125... Read More

Warm up- 1000m Row Olympic: 3×5 Low Hang Clean High Pulls 3×5 Hang Clean Auxiliary: 40 DBall Shouldering…150/100 (EMOM 2 PHSPU) Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×2 TnG Snatch Auxiliary: 4 Rounds of: 4 OHS…225/155 9 Bar Muscle Ups 2min Rest Metcon: Explode WOD