Wednesday

DSC_0344New Years Eve Schedule:
– Thursday, December 31 (New Years Eve) – 5:30am, 6:30am, 9:30am, and 12pm classes only.
– Friday, January 1 (New Years Day) – 9am & 10am Class Only

Class WOD:
Strength: 15 minutes to build to a
3 Position Clean
Build to a Heavy Set
High Hang, Knee, Floor

WOD:
With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

**Extra Credit:
Step Back Lunges
3 Sets of 10
Bar on the Back Rack Position

Romanian Deadlifts
2 Sets of 20
Bar descends to mid-shin, but does not touch floor

2016 Open ATHLETES
1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground

2. Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155

3. Conditioning
With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

2016 Regional ATHLETES
1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
There is only one jerk, which happens after the 3 clean.

2. Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155
Rest 4 minutes
1 Snatch + 5 CJ, 225/155, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
4 Snatches + 8 CJ, 155/105

3. Conditioning
EMOMx10:
Odd: 20 Calorie Assault Bike
Even: D-ball Shoulders – you choose the weight and reps

4. Strength Accessory
A. 3×10 Alt Reverse Back Rack Lunge (5/side)
B. 2×20 RDL

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text