11/16/2017

11/15/2017
November 14, 2017
11/17/2017
November 16, 2017

W.U.  ROM W.O.D 15-20Mins

Skill:  10 Mins working on a needed position i.e.

  • Pistol ROM
  • Pullups (kipping movement)
  • Handstand Wall Position

Strength:  Push Press

Week 3:

  • 3 @ 70%
  • 3 @ 75%
  • 3 @ 80%
  • 2,2 @ 85%

or Week 2:  if you missed

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 85%

W.O.D 3 Rounds for time of

  • 30 x Double under’s
  • 20 x (Whatever skill you worked on)
  • 10 x Ring Dips

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OLY Group:

  • 12 Min EMOTM Snatch:  2 reps every Min.  40,50,60,70,75,80,85,90,95,100,105%
  • 12 Min EMOTM C and J: 1 +1 every Min  Same as snatch
  • Push Press: 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%