12.19.16 “OPEN WOD 13.1”

December 18, 2016
Today is the last day of the giving tree we will be collecting them all on Tuesday from all locations. Thanks to everyone that has donated already!!!

Today is the last day of the giving tree we will be collecting them all on Tuesday from all locations. Thanks to everyone that has donated already!!!

 

FITNESS & LIFESTYLE
SKILL
Power Snatch Progressions

METCON
“OPEN WOD 13.1”
AMRAP 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

 

SPORT & PERFORMANCE
A. STRENGTH
Compound Sets
1) 3 HBBS @ 75,80,85,85,85%
Immediately into
2) 5 Depth Jumps, fall off a 16-20 inch box and explode up to a 20-24inch box
Rest :90 Seconds exactly

B. OLY
E2M for 14
2 Snatch Pulls + 1 Power Snatch
Work up to heaviest possible

C. METCON
“OPEN WOD 13.1”
AMRAP 17 minutes of:
40 Burpees to target (6” above reach)
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

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  1. willhuntforfood Reply

    Team Rac
    Workout of the Day
    “12 DAYS OF CHRISTMAS”
    1 Wall Walk in CFB/CFD
    2 Burpees
    3 Front Squats (95,65)
    4 Push Jerks (95,65)
    5 Golden Hang Power Cleans (95,65)
    6 Sumo High Pulls (95,65)
    7 Clapping Pushups
    8 Kipping Pullups
    9 AbMat Situps
    10 Double Unders
    11 Lords a Leaping (jumping lunges)
    12 Santa Get Ups (53,35)

    Pete- 26:13 35lb get ups
    Tim 27:42 rx
    Joe- 29:13 35 lb get ups
    Andy 30:25 35lb get ups
    Boob 30:50, too many subs to count

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