Sunday 11/29/15

8:30am

Snatch drop 3-3-3

snatch balance 2-2-2

heaving snatch balance 1-1-1

WOD:

5 R arm dumbbell snatch

5 L arm dumbbell snatch

10 L leg weighted plate steps

10 R leg weighted plate steps

20 reverse crunch

12:00 AMRAP

 

 

 

Wednesday 11/25/15

6:00am, 7:00pm team training

strength:

back squat 3-3-3-3

WOD:

10 power cleans

15 reverse crunches

20 box jumps

5 rounds for time

** no PM classes for the remainder of the week!

Thursday 11/26: 7:00am only

Friday 11/27: 6:00am and 7:00 only**

Saturday 11/21/15

8:00am

partner wod!!

buy in:

25 wall ball shots

50 double unders

*each athlete

Partner A:

10 ohs

10 American kettle bell swings

10 box jumps

while Partner B performs:

2 heavy clean and jerks

15:00 AMRAP

WOD 2:

20-20-20/15-15-15/10-10-10/5-5-5 of

kb snatches

burpees

toes to bar

Friday 11/20/15

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training

Strength:

strict press 5-5-5-5

WOD:

1:00 row

1:00 seated plate pull

1:00 man makers

1:00 candlesticks

1:00 plate ground to overhead

1:00 medball squat clean

1:00 rest

2 rounds