12.9.19 Monday

December 9, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Piriformis/Hip Flexor x2m 

 

How do you plan on clearing your driveway this winter?

Shovel:

Snow Blower:

Plow Service:

 

2 Rounds:

Box Jump/Step-Up x5

X Band Walks x20y 

MB Clean x10 

 

Skill: BB Clean

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

 

W/U: 2-3 Sets (40-60%)

 

3 Sets

1 Power Clean (fl) + Hang Squat Clean (ak) 

(75-80%)

 

Strength: Front Squat

3x5 @ RPE 7 (slightly heavier than previous weeks) + SB Mt Climbers x10e 

 

WOD: Eye of the Storm 

15-12-9

DB Squat (50s/35s)

Burpee Over DB

1:00 Rest

15-12-9

DB Power Clean (50s/35s)

Box Jump Over (24”/20”)

 

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