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Competition 12-05-16

Monday 12/5/2016

Strength

1 RM Power Snatch

Metcon

4 rounds for reps with 1 minute at each station
Box Jump 24/24
KB Swing 32/32
Thruster 45/45

Gymnastics 

for time
90-80-70-60
Double Under
9-8-7-6
Bar Muscle Up

Skill

10 Rounds
Row for calories
Work 60s:Rest 60s

Accessory

5 sets of 10 second ring support hold + 5 Ring Dips

Recovery

2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog

Tuesday 12/6/2016

Metcon

for time
400m Run
15 Deadlift 185/135lb
400m Run
25 Deadlift 185/135lb
400m Run
35 Deadlift 185/135lb
400m Run

Accessory

8×2 Strict Weighted Pull-Up

Strength

3×1 Squat snatch w pause in bottom of OHS position(no saves).
Use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

Gymnastics

EMOM for 10 minutes
Straight set of Deficit HSPU 4.5/3″

Skill

3 times through
Tabata Air Assault for calories
8 rounds of 10 Seconds on 20 seconds of
rest 2 Minutes and repeat 2 more times

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday 12/7/2016

Skill

Tabata HS Hold

Rest 1 minute

Tabata Arch Hold w/PVC

Metcon

15 min AMRAP
20 DB Snatch 50/40
15 Burpees over the bar
10 Front Squats 155/115

Strength

e90s for as long as possible
20 Double Unders
then squat clean and jerk
start at 60% and increase to max

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5lb to your body weight if you completed 2+ per minute last week

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 15-20lbs

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Thursday 12/8/2016

Skill

EMOM for 10 minutes
3 Push Press

Metcon

8 min AMRAP
2-4-6-8-10…
Deficit Push-Up

Or…

“Jumping Jerry”

for time
200 Double Unders
2k Row
200 Double Unders

Choose to take a class today or the recovery workout.  If you are competing in the Hometown Hoedown plan to rest tomorrow! 

Friday 12/9/2016

If you are competing at the Hoedown tomorrow take a look at the WOD’s posted on the main blog page and rest today!

Metcon 

500m Row
100 Wall Balls 30/20lb

Strength

EMOM for 10 minutes
2 Squat Clean

Skill

10 Rounds
35 Seconds of bar facing burpees w/vest
25 seconds rest

Gymnastics 

EMOM for 10 Minutes
Straight set of Strict HSPU + 2 MU

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

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