Monday 12-16-13

 In WODs

Warm Up

Coach’s Choice

 

Skills

Bar Muscle Up
Push Jerk
Split Jerk

 

WOD

A. “Haiyan”
30 Front Squats (155/105)
9-6-3
Jerk (155/105)
Bar Muscle Ups

B. Work up to heavy split jerk

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Travel WOD

100 hollow rocks
 
then
 
15 second plank
1 push up
15 second rest 
 
30 second plank
2 push up
30 second rest 
 
45 second plank
3 push up
45 second rest 
 
1 minute plank
4 push up
1 minute rest
 
1 minute plank
5 push up
1 minute rest
 
45 second plank
6 push up
45 second rest 
 
30 second plank
7 push up
30 second rest 
 
15 second plank
8 push up
15 second rest
 
then 
 
100 sit ups
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