16/12/16

Hamstring stretch + low back stretch + overhead mobility
Glute activation and warm up

For Time (15min cap)
21-15-9
Deadlift (100/70kg)
Handstand Push-Ups

RX notes – Men must have 1RM DL of 145kg + and Women 100kg+
Scaled notes – 70% of your 1RM DL

15/12/16

A. Partner WOD
2 rounds
50 Alternating Box Jumps (24″/20″)
25 Unison Burpees
25 Wall ball pass sit-ups
50 Alternating Hang Power Cleans (50kg/30kg) – 5 reps each at a time
3 Ring MU each / 3 Rope Climbs Each / 6 Strict Chin Ups Each / 6 Jumping Chin Ups each
400m row each

B. Mobility

09/12/16

Pull-up preparation work

A1. Front Squat 2 reps x 4 (heavier this week), rest 60-90 sec
A2. Weighted Strict Pull Up 1-3 reps x 4 (heavier this week), rest 60-90 sec
///Beginner – Negative Pull Up ALAP 1 rep + 3 Assisted pull ups x 4, rest 60-90 sec

B. 9–6–3
Thrusters @ 60kg/40kg
Pull Ups

Rest 3 minutes

C. 15–12–9
Thrusters @ 45kg/30kg
Pull Ups

06/12/16

A. 3 Strict HSPU + 3 Kipping HSPU + 3 heavy push press with 5 sec negative heaps controlled tempo x 4, rest 60-90sec
///Beginner – HSPU progression

B. Partner WOD – AMRAP 14 minutes teams of 2 for reps
1km row (100 pts)
100 burpees (divided in any way)
100 sit ups (divided in any way)
Rest 3 minutes

C. Partner WOD – AMRAP 14 minutes teams of 2 for reps
100 wall balls (divided in any way)
100 KB swings (divided in any way)
100 walking lunges (divided in any way)