W.O.D.

SWOD Strict Press 5×5 (65~75%) WOD 5 Rounds for time: 3 Push Jerks (205/115), 10 Burpee Pull Ups (do on the rings if jumping to a bar height is unreasonable becuase the rings can be lowered to any height)

PRACTICE DOUBLE UNDERS DAY ADVANCED:  ”Annie” then “Annie” rest 2 mins “Annie” Beginners “Annie” rest 2 mins “Annie” must do DU. 1 Annie = 50 40 30 20 10 DU and Situps  

SKILL Snatch Grip DL 8×3 (hookgrp) WOD 13 Min Cap 13..12..11…..1 HPC (115/75) 1..2..3….13 HSPU

SWOD Back Squat 3×3 (85-90%) REST 3 mins 4 Min EMOM 8 Front Squats (from floor) (95/65) WOD 3 rds (4mins each round) 15 DL (225/135); 400m run; max t2b.

For Time 800m Run 50 Double Unders 50 Plate Burpees 50 KBS 50 Double Unders 800m Run

SWOD EMOM Clean 10×2* WOD: Clean Complex 3 Rounds for Time (155/95) 5 Clean DL 5 Hang Pclean 5 Front Squat 5 Jerks *speed under the bar

SWOD Deadlift 5×5 (65~70%) WOD 4 RDS 2×10 single leg box jumps (each leg, 20/16), 2×10 Lunges (155/105), 5 Strict Toes to Bar

HOLIDAY SCHEDULE 11am 12nn bootcamp, 3.30/4.30 (4pm Kapitolyo)

SWOD Power Clean 10×3* WOD 10 Min (1 min per round) 2 Shuttle Run 15 KBS (Russian)

SWOD Back Squat 5×5 (75~80%) Partner GHR 4×10 http://www.youtube.com/watch?v=44DAxF6bneY WOD For Time 2 RDS 30 Burpees 40 Plate G2OH 50 Plate OH Lunges