Be grateful for what you have, who you are and where you are.
Make everyday count.
Continue to strive for what you want, who you want to be and where you want to be.
Week 17 Training: 13.11.02
Warm-Up properly for ALL of the following.
Set up and/or be prepared for ALL of the following.
With a continuously running clock:
0-12 minutes: A. Establish a 1-RM Clean & Jerk.
12-15 minutes: Transition.
15-27 minutes: B. Establish a 1-RM Snatch.
27-30 minutes: Transition.
30-45 minutes: C. Establish a 3-RM Front Squat.
45-60 minutes: Transition, WOD Setup.
At 60 minutes: Conditioning:
5-4-3-2-1: Muscle Ups
15-12-9-6-2: Weighted GHD Situps with 6# Med Ball
45-36-27-18-6: Double Unders
Notes: Perform 5 Muscle-Ups, then 15 Weighted GHD Situps, then 45 Double Unders. Proceed to the next round of 4 Muscle-Ups, 12 GHD Situps, 36 Double Unders… And so on until the workout is complete.