Friday 12/20/13

FITNESS:
Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps

BEING:
A. emom – 16 min
odd – HPS x 2 moderate weight waveload
even – 10 GHD situps
B. emom – 16 min
odd – KBS russian tough x 10
even – 1 MU + 5-7 ring dips
C. emom – 16 min
odd – DL TnG x 3-4 tough
even – 10 burpees AFAP

Notes:
– weights can go up and down on HPS – 50-70% 1RM depending on form
– work on kip for all ring dips
– same loads across for DL, work on load and breathing

SHE:
A. OHS @32X1 – build to a heavy set of 5
B. 8 sets – every 75 sec – HS x 2 (80%)
C. Segmented snatch DL; 2-3 x 4; rest 30 sec (pause 1″ off floor, knee, mid hang); rest 60 sec
D. Emom 10 min
Odd – MUp x 2
Even – 5 burpee box jump over, 20 DUs
E. AD 30 sec MAX EFFORT
Rest walk 3:30
x 6

WILL:
AM

@80%:
30 sec crawl
AD 1 min
Run 1 min
Jump Rope 1 min
Row 1 min
Bike 1 min
30 sec HS hold
x 7 sets
+
Walk 10 min cool-down

PM
A. BS @ 30X1; 3,3,3; rest 3 min
B. Clean cluster; 1.1.1 x 3; rest 20 sec, rest 2 min
C. 6 sets – every 75 sec – 6 Tng Clean (135#,), 25 DUs
+
3 sets for time:
400m row
25 CTB pull ups (done in sets of 5-7)
20 KB swings (2pd)
rest 3 min

– only last set of triples on BS tough
– full cleans on both pieces, build weight in cluster

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