2/6

WOD 121123:

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

295#
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.

worked to 245#
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

59,49,48

2/5

WOD 121121:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

175#
2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)
225#

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. _
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. _
1c) 4X5 Split Press – heavy, rest 45 sec. _

a. 235
b. 215
c. 145