1st
A. Thruster – build to 5RM + 1×5@90%
B. Front SqT – 3RM @30X0
C.
1000m row
100 thrusters (45lb bar)
1000m run
Longer rest today between sessions
2nd:
B. 5 rds
20 wall balls (30/20) to 10′
20 c2b pull-ups
20 alt pistols
20 alt KB snatch (70/53)
Rest
C1. CG Deadlift – climb to heavy triple
C2. SS w/ seated box jumps x 2 reps (high)
D. Recovery Work – athlete specific
Team:
1st: Same
2nd: Teams of 2
Same Genders partner up – chipper format
100 wall balls
100 c2B
100 alt pistols
50 KB Snatch’s alt arms (70/53)
50 burpee box jump overs
50 Thrusters (135/93)
then,
Ind end part, DL + BJ + Recovery
2016 Comp Phase
A. Snatch – Hit 10-12 singles between 80-90%
B. Clean & Jerk – Same as above
C. Front SqT – climb to 2RM + 3 x 2 @85%
D. Weighted Pullups – 1RM + 3 sets of bodyweight x (x) ; rest 2 min between
E. 6 x 10 C2B Unbroken; not going for crazy time, but perfect, smooth , efficient sets of 10 here
F. Plate Overhead extensions 5 sets of 8-12 reps (heavy)
G. amrap 12
250m Row
25 double unders
12 burpees
6 clean and jerks (135/93)
Comp phase
Amrap 12:
4 rds + 250m row + 25 DUs + 6 burpees
AM
1st
A. Thruster – build to 5RM + 1×5@90%
165 for 4rm
160 for 4 again
145 for actual 5RM
B. Front SqT – 3RM @30X0: 105. 231#
C. Rowed at 2:05+/-
Thrusters: 30/15/15/15/13/12
13:26
PM
A. 15:56 with Shannon.
B. 275 for 3
1.) Row/thruster/run- 12:28
2.) partner wod with Brooks- 15:45
A. 5rm thruster – 235
B. Front squat tempo 305
C. Did the Dave castro instagram challenge
D. Row/thruster/run – 12:17
E. Clean grip DL – 365
E1. Box jumps
15:56
1st Session
A. Thruster – build to 5RM + 1×5 @ 90%
65kg/143lbs x 5
70kg/154lbs x 2
B. Front SqT – 3RM @ 30X0
85kg/187lbs
C.
Rowed at 1:58ish
TIME: 14:04
2nd Session
A. Teams of 2 – Partners with Maddie
TIME: 15:56
B. 3RM Clean Grip DL
95kg/209lbs
B1. Seated Box Jump x2 (box with 45lb plate)
C. 15 minute recovery Assault Bike in the sunshinnnnne with Maddie, JP, Justin and Stephen