WOD
Sunday 191222
WOD-
With a running clock from:
0:00 - 10:00
Row 1800(1500) Meters
With the remaining time
As many reps of:
Clean and jerks 135#(95#)
10:00 - 13:00 Rest
13:00 - 20:00...
Saturday 191221
WOD-
Smolov Jr week 3 day 4
Back squat
10 x 3 @ 85 % of 1 rep max + 5 - 10 # of last week
Then:
...
Friday 191220
WOD-
Smolov Jr week 3 day 3
Back squat
8 x 4 @ 80 % of 1 rep max + 5 - 10 # of last week
Then:
Muscle...
Thursday 191219
WOD-
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans 115#(75#)
*After each set perform
15 Push ups
30 Double unders
SPRINT-
Sprint Benchmark #4 re-test
5x500m Row
Rest as necessary b/w rounds
Wednesday 191218
WOD-
Smolov Jr week 3 day 2
Back squat
7 x 5 @ 75 % of 1 rep max + 5 - 10 # of last week
Then:
Muscle...
Tuesday 191217
WOD-
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift 225#(155#)
12 Pull ups
24 Double unders
SPRINT-
20m ladder
Bike 10/8 Calories
2-4-6-8-10..... Sandbag to...
Monday 191216
WOD-
Smolov Jr week 3 day 1
Back squat
6 x 6 @ 70 % of 1 rep max + 5 - 10 # of last week
Then:
Muscle...
Sunday 191215
Complete the following for time:
20 Rope climbs
100 Box jump overs 24""(20"")
10 x 200 meter runs
100 Alternating dumbbell snatch 40#(25#)
20 Strict handstand push ups or...
Saturday 191214
WOD-
Smolov Jr week 2 day 4
Back squat
10 x 3 @ 85 % of 1 rep max + 5 - 10 # of last week
Muscle...
Friday 191213
WOD-
Smolov Jr week 2 day 3
Back squat
8 x 4 @ 80 % of 1 rep max + 5 - 10 # of last week
Then:
Muscle...