Monday, December 26th, 2016

December 26, 2016

Skill/Strength:

5 x 2 Snatch, heaviest possible

*Rest as needed between sets

 

 

 

WOD:

For Time:

Level 3:

500 M Row

50' Handstand Walk

400 M Row

40' Handstand Walk

300 M Row

30' Handstand Walk

200 M Row

20' Handstand Walk

100 M Row

10' Handstand Walk

 

Level 2:

500 M Row

5 Wall Walks

400 M Row

4 Wall Walks

300 M Row

3 Wall Walks

200 M Row

2 Wall Walks

100 M Row

1 Wall  Walk

 

Level 1:

500 M Row

10 Step Plank Walk (each way)

400 M Row

10 Step Plank Walk (each way)

300 M Row

10 Step Plank Walk (each way)

200 M Row

10 Step Plank Walk (each way)

100 M Row

10 Step Plank Walk (each way)

 

 

Inland Valley Strength

 

Strength:

5 X 1 Clean Complex @65% of C&J

(1 Clean + 2 Front Squats + 3 Thrusters)

 

Back Squat

Build to 90% of 1RM, then 2 X 3 @80%

 

8 mins. EMOM:

Odd: 12 Med Ball Cleans

Even: 12 Med Ball Sit-ups

 

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