Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
WARM UP
For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU
BUY IN
Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min
start somewhere easy and build each rd. Get heavier then last week if possible.
SKILL
you know what your 5rm is...
use that to make your choice.
WOD
14 min amrap
deadlift
burpees over the bar
pull ups
CASH OUT
alternate with 2-3 others
Row 500m x 2-3 sets, go all out...
MOBILITY
hamstring w/ strap
RESULTS
No comments:
Post a Comment