Sunday

December 8, 2019

WOD:

3min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Gymnastics with Britt

 

then:

 

Teams of 2 must complete the following:
100 power clean 95/65
100 kipping hSPU or hand release push ups
100′ farmers walk, 70/55# (5x each)
100/80 cal bike

*break it up anyway you want to

 

STRUCTURE: TBD

SWEAT:

In 7 minute of intervals with 2 minutes of rest:

 

1. 5  renegade rows - with push ups, 40 mountain climbers, 10 DB bicep curls.

2. 5 Toe touch to full extension, 5 ball slams, 5 reverse ball tosses

3. 7 K2W, 7 Side hip bridge pulses, left and right, 15 Abmat sit ups

4. Assault bike sprints, :30 on, :30 slow pedal

5. Row 200m, 7 pikes using rower seat, 10 mogul jumps over the back of the erg.

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Partner Saturday

December 7, 2019

5 min GPP Warm-up: Coaches choice

 

then:

 

Teams of 2:
Buy-In: 2000 Meter Row
4 rounds:
8 Rope Climbs (Sub 12 CTB Pull Ups or 14 Pull Ups for Rope Climb)
10 Bear Complexes (135/95) (115/75)
Cash-Out: 2000 Meter Row/1.2 miles on AB

*Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

**Split all work evenly

***40 min timecap

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Friday, December 6, 2019

December 6, 2019

3min Z1

+

Crossover Symmetry, Banded Stretching, etc.

+

Coach leads group through:

4 DB Windmills L/R

SA DB OH carry one length into 5 push press - left

5 SA DB upright row - left

SADB OH carry one length into 5 push press - right

5 SA DB upright row - right

x 2 rounds

 

then:

 

A1. Strict Barbell Banded press x 8-10 x 3 sets

(Empty bar) *Use dumbells to anchor the bands.

Rest 10 sec

A2. Pendlay Row x 10 Tough reps x 3 sets

B1. Seated DB Hammer Curls @40x0 x 8-10 reps x 3 sets

Rest 30 sec

B2. DB Lying Skull crushers @40x0 x 8-10 reps x 3 sets

+

3 Rounds:

400 Meter Run or .75 miles on the AB
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

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