Accessory/Strength: [As athletes have numbers from previous weeks, these lifts should be going up- they should be starting heavier than they did last time and hopefully pushing their limits – obviously they still need to back off if form fails or they fail to finish all reps in a set] Front Squat 5x3 [start @ 80% 3RM] Push Press 5x3 [start @ 80% 3RM] [Protocol: OTM 10:00 alternating movements; add weight each set unless failing reps or form]... WOD: 15 HR Push-Ups 9 Pull Up 3 Bear Complex 135/95 [Today’s Standard: Ground to OH passing through a front-squat, back-squat, OH. May Power-clean, front squat, jerk, etc. Or may full clean/thruster to OH or any combination that results in G2OH passing through a full front squat] AMRAP: 12:00 |
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December 2015
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