Adam Week 7
Monday Dec 14th
WU: 2 wall to wall run
2 x 10 second down 10 second up push up
Duck walk
2×10 light kbs
2×10 air squats
SS: Back Squats 3RM
WOD: 4RFT
500m Run
20KBS (2/1.5)
20Pull Ups
Tuesday Dec 15th
WU: 10 scap pull
10 shoulder touches
Burgener wu as a class
5 tall snatches (start with bar in hip, no dip just pull under)
SS: Snatch High Pull + Hang Snatch above knee + 1OHS (1RM)
WOD: AMRAP 10
5 OHS (95/65)
10 Bar Facing Burpees
Wednesday Dec 16th
WU: CC
SS: Clean Pull lower to ground taking 6 sec + 1 squat clean + 2 FS +1 Split Jerk
WOD: “Elizbeth”
21-15-9
Clean (135/95)
Ring Dips
Thursday Dec 17th
WU: Row 500 easy(ish) pace
Banded hip/shoulder mobility
Handstand work then go into S.S.
SS: 5 Attempts @ Max Distance Handstand Walk
WOD: For Working Time
10 Deadlifts (245/175)
800m Run
Rest 1 min
8 Deadlifts
500m Run
Rest 1 min
6 Deadlifts
250m Run
Friday Dec 18th
WU: Butt Kickers
High Knees
Bear Crawl
3 Rnds: 6 strict press, Push Press, Split Jerk
10 BB lunges Ea leg
SS: Jerk Balance working to a heavy set of 2
WOD: EMOM 16
10 Snatch (95/65)
ME Box Jump (24/20)
10 OH Lunge total (95/65)
ME Rope Climbs