Posting Early This Week
Early Christmas gift. Don’t get used to it.
STRENGTH
power snatch: 5×5 @ 70% of 5RM
WOD
4RFT
30 overhead walking lunges (25/15)
25 sit-ups
20 pull-ups
SKILL
8 minutes of max double unders
… EMOM 1 rope climb
WOD
In 5 minutes…
20/15 calorie row
then…
AMRAP
12 front squats (40% of 1RM)
12 burpees-over-parallette
5 minutes rest
In 5 minutes…
20/15 calorie row
then…
AMRAP
9 front squats (50% of 1RM)
9 burpees-over-parallette
5 minutes rest
In 5 minutes…
20/15 calorie row
then…
AMRAP
6 front squats (60% of 1RM)
6 burpees-over-parallette
STRENGTH
thruster: 5×5 @ 75% of 5RM
WOD
21-15-9
front rack lunges (30% of 1RM FS; from rig)
box jumps (30/24)
SKILL
12-11-10-9-8 strict pull-ups (5 of 6)
WOD
4RFT
20 mb cleans (20/14)
20 push-ups
20 second plank hold
STRENGTH
deadlift: 5×8 @ 65% of 1RM
then
snatch: 5×5 @ 70% of 5RM
