20161217

Good luck to coaches Reid and Lucas Wolfe competing in LaCrosse today!

20161217:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 3×65, 3×70, 3×75, 2×80, 1×85, 1×90, 3x1x80

2. Clean & Jerk: 2+1×65, 2+1×70, 2+1×75, 2×80, 1×85, 1×90, 3x1x80

3. Back Squat: 8x3x83

4. Good Mornings: 5x3xAHAP

WOD (11:30 AM)
Teams of 3:
25:00 AMRAP of:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)

Comp:
SESSION 1: TRACK
1. Long Track Workout
3x800m (jog, run, jog)
3x300m (run, jog, run)
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
3x100m (run, jog, run)
Workout Rest:
10sec rest after each jog interval &
60sec rest after each run interval”

SESSION 2: GYM
1. DB Conditioning
5 rounds, NOT for time. Use the heaviest dumbbells possible
5 DB DeadLifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Shoulder to Overhead
2 mins rest after each round

2. Conditioning
For time:
42 Cal Row, 21 Thrusters (115/85)
36 Cal Row, 18 Thrusters (135/95)
30 Cal Row, 15 Thrusters (155/105)
24 Cal Row, 12 Thrusters (185/135)
18 Cal Row, 9 Thrusters (205/145)

3. 24:00 EMOM:
6 rounds of:
Min 1: 12/9 Cal Ski Erg
Min 2: 15/12 Cal Bike
Min 3: 18 Bar Facing Burpees
Min 4: 20 GHDSU

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