conditioning:
tabata double unders
WOD:
AMRAP for 3 minutes:
“Macho Man” (95#/65#)
rest 3 minutes
AMRAP for 3 minutes:
“Macho Man” (115#/85#)
rest 3 minutes
AMRAP for 3 minutes:
“Macho Man” (135#/95#)
Macho Man = 3 power cleans, 3 front squats, 3 shoulder to overhead
gymnastics:
3 rounds:
AMRAP for 1:00 minute:
rope climbs
rest 1:00
WOD:
40 calorie bike
40 front rack lunges (75#/55#)
20 calorie bike
20 front rack lunges
10 calorie bike
10 front rack lunges
Tuesday, 12/6/16:
gymnastics:
for time…
60 handstand push-ups
WOD:
9 rounds:
1:30 max row for distance
:30 rest
strength:
3×8 back squat
WOD:
4 rounds:
21 wall balls (20#/14#)
18 hang power cleans
15 burpees
12 pull-ups
conditioning:
bike 5 kilometers
WOD:
AMRAP for 13 minutes:
55 hang power snatches (75#/55#)
55 wall balls (20#/14#)
55 calorie row
55 handstand push-ups
strength:
5-4-3-2-1-2-3-4-5
strict press
WOD:
AMRAP for 10 minutes:
10 deadlifts (185#/125#)
10 ring dips