Strength for Week of 120116
back squat, strict press, deadlift
5 @ 75%
3 @ 85%
max reps @ 90%
5:00 Challenge for Week of 120116
med ball clean wall balls – 20/14 @ 10′ target
ShedKickers for Week of 120116
CFWE SK_
For time:
7-5-3
rope ascents
power cleans – 205
SK1_
AMRepsAP in 10:00 of:
power cleans – 205/125
(2 legless 6′ rope ascents EMOM, starting at 0:00)
((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
SK2_
For time:
10-8-6-4-2, ohs – 135/95
50-40-30-20-10, double unders
(WOD format: 10-50, 8-40 and so on…)
SK3_
“Nate”
AMRAP in 20:00 of:
2 muscle-ups
4 hspu
8 kb swings – 32kg/24kg
CFE:
C2:
1 x 750m, rest :90
2 x 500m, rest :60 in between each interval
3 x 250m, rest: 30 in between each interval
Run:
1 x 800m, rest :90
2 x 400m, rest :60
3 x 200m, rest :30
Record: Total work time
