• Tuesday, December 3

    Strength:

    Bench Press
    Wendler week 3
    Take 90% of your 1rm
    Warm-up 5-5-3
    Then:

    5@75%
    3@85%
    1+@95% (rep max out set)

    WOD:

    Partner WOD – 16min AMRAP
    10 cal row
    8 kB snatch/side 53/35
    6 burpees

    * alternate partners after each full round

    Midline:

    3x ME strict pull-ups
    1min rest between

  • Monday, December 2

    Strength:

    Every 90secs for 7 sets:

    1 squat clean+1 hang squat clean

    Set 1+2: @ 75% of 1rm squat clean
    Set 3+4: @80%
    Set 5+6: @ 85%
    Set 7: @85%+

    WOD:

    “Joker”

    10-1 deadlifts 225/155
    1-10 t2b

    * Cap at 12mins

    Midline:

    3x 40sec/side

  • Friday, November 29

    Strength:

    Part A
    3min EMOM
    5 clean grip sots press

    Part B
    3min EMOM
    3 tall cleans

    Part C
    Every 90 seconds, for 12 minutes (8 sets):
    Clean+clean+Jerk x 1 rep
    *Sets 1-2 = @ 70%
    *Sets 3-5 = @ 75%
    *Sets 6-8 = @ 80%
    2 sec pause in catch position of jerk

    WOD:

    1000m row