Tuesday 12/4/18

Strength: 14 min alternating EMOM
A) 3 Power Snatches (increase weight slightly from last week’s HPS)
B) 2-3 Wall walks (focus on quality)
WOD: AMRAP 16 min (score is total reps, not rounds)
30 DL (Rx – 275/195, Scaled – 225/155 or as needed)
60 Cal Row
90 TTB
120 Double unders
150 WBS
Accessory: Superset – 3 Rounds
A1) Single leg RDL – one KB or dumbbell in opposite hand – 10 reps / side, controlled!
A2) Handstand hold – accumulate 35-50 sec

Monday 12/3/18

Strength: 3 – Position Bench Press

Wide Grip. Standard Grip. Narrow Grip.
3-4 sets of 5.5.5 (30 sec between grips, 2-3 min between sets)
*Minimum one warm up set at each grip, then start at approx 60-65% and adjust each set by feel
WOD: “Fran Maker”, 10 min cap
9, 6, 3
Manmakers (Rx – 45/30)
Bar Muscle Up
Accessory: Superset, 3 Rounds ea
A1) Dip Hold – 30+ sec, add weight or increase time from last week by 5-10%
A2) Max reps straight bar curl – add 5-10 lb to empty bar used last week, aim for same reps
B1) Hollow body hold – 50 sec or add approx 10% from last week
B2) Wide row to external rotation – 12 reps (slow)