Posts from December 2014

Strength: Bench Press x5x5 (same weight or heavier than 9 Dec) KB Renegade Row x10x5   Strength[…]

Strength: 10-7-5-3 Power Snatch – Power Jerk – Power Clean – Power Clean &Jerk (load weight with[…]

Strength: Clean and Jerk x1x5 (heavy singles)   Strength & Conditioning WOD: 7 min AMRAP Burpees to[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 500m TT[…]

Team WOD: Teams of 4 (20 min) Handstand Hold (While buddy A is up)- 2 attempts Run[…]

Start at 0:00 3-4-5-4-3 Muscle Ups Snatch 155/105#   Start at 20:00 3 rds of:- 21 OH[…]

Oly lift focus: for QUALITY Clean (touch and go) x5x5   Single Sport Endurance Workout Choose ONE[…]