Jocilyn Yarnell

Friday 12/23/16

Open Gym 10-12 Class at 12pm . . . 12 Days of Christmas WOD 1 100m Run 2 Handstand Push Ups or PUSHUPS 3 Dumbbell Shoulder to overhead 4 pullups 5 dumbbell front squats (dumbbells on shoulders) 6 burpees 7 … Continued

Thursday 12/22/16

A. 5 sets 1 Power Clean+1 Hang Squat Clean +1 Split Jerk –All softball players skip the jerk and add a front squat B. AMRAP 3 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3 AMRAP 3 … Continued

Wednesday 12/21/16

A. 20 Minute EMOm 1st–15/12 cal row 2nd–50 Double Unders 3rd–10 burpees 4th–15 Wallballs B. 4 x 3 Front Squats at 75%+5 lbs

Tuesday 12/20/16

A. From Competitor’s Training 3 Rounds For Time 500m Row 12 Push Jerks at 155/105 15 TTB —Scale to finish with in 15 min Time Cap –May sub 400m Run for row B. 3 Sets 10 Straight Leg DeadLifts 10 … Continued

Thursday 12/15/16

A. 4 rounds for time 400m run OR 500m Row 30 Wallballs 10 Deadlifts 275/185 B. 3 sets 10 Strict Press 8 Strict Pullups 15 side dips

Tuesday 10/13/16

For Time 30 Calorie Row 30 C2b 30 kbs 30 front squats 115/80 30 ttb 30 Push Press 115/80 30 Deadlifts 30 wallballs 30 burpees 30 Double Unders

Monday 12/12/16

A. For Time 1200m Run or 1500m Row 100 Double Unders 50 KBS 53/35 100 Double Unders 1200m Run or 1500m Row B. 5 Sets 1 Power Clean+2 Front Squats +3 Thrusters at 65% 1 RM Clean and Jerk

Friday 12/9/16

A. 15 minutes to work up to a heavy single Front Squat B. 15 Minute AMRAP 12 Box Jumps 30/24 9 Power Snatches at 135/95 6 Bar Muscle Ups C. Rodney’s Burnout

Tuesday 12/6/16

A. For Time 30 minute Cap 500m Row 25 TTB 30 Barfacing Burpees 15 Front Squats 155/105 500m Row 25 Deadlifts same weight 30 Bar Facing Burpees 500m Row 25 Toes to Bar

Monday 12/5/16

A. EMOM 20 1st—15/12 Calorie Row 2nd–6 HSPU or 6 Dumbbell Presses B. 1o min emom 3 Front Squats at 70%

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