Weapons 17/11/15 – 20/11/15

Tuesday 17/11/2015

warm up for clean 10mins

A. Clean Pulls.

B. Muscle clean

C. Power clean.

D. Deep Power clean.

E. Clean with a three second pause in the bottom position.

Strength / olly

Cleans

2×2@70%

2×2@75%

2×2@80%

2×1@85%

2×1@90%

rest as needed between efforts

Skills

HS/HSPU 15 min’s

Free standing hand stand

accumulate 60 seconds time

3xMX UB Kipping HSPU 120 rest

WOD

15 Clean & Jerks 135/95

15 Bar-facing Burpees

3 rope climbs

12 Clean & Jerks

12 Bar-facing Burpees

2 Rope Climbs

9 Clean & Jerks

9 Bar-facing Burpees

1 Rope Climb

Accessory work

Ring L sit pull ups 3xmx hold

Friday 20/11/2015

warm up

5 rounds

10 Walking lunges

5 press ups

10 goblet squats

5 pull ups

Strength / olly

A. 15mins -Work up to a 3 RPM Thruster

Skills

MU 15 mins scale and skill as needed every one does 10 baby MU slowly to work transitions.

B1 MU 10MU 1 every 30 seconds

Engine

E30 seconds for 15 mins

1 Thruster from flr @ 60% A

WOD 1

HELEN 3 rounds

400 meter run

Kettlebell swing 21 times

Pull-ups 12

Accessory work

50 banded face pulls

50 band pull apart’s