Friday December 16

December 15th, 2016
by:

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
Newer people and those that haven’t been lifting consistently, do an extra set of 3 reps instead of the sets of 1.

WOD

8:00 AMRAP of:

  • 5 Cleans
  • 5 Bar Muscle-ups

Warm-up your Clean with low volume reps pre-WOD and warm-up for M/Us with push-ups, dips, and pull-ups. Do NOT Clean more than 80% of 1RM in this WOD.
Rx+: 165/110#
Rx: 135/95#, C2B Pull-ups
Fit: 85/55#, Pull-up -> Ring row

Elements WOD

22:00 AMRAP

  • 1 Lap Farmer Carry, 20s/15s (KB or DB)
  • 10 Squat Jumps (full squats)
  • 10 Ball Slams
  • 20 Russian KBS, 30/20#

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