Weightlifting Wednesday 1-4-17

Strength

Push Press

5-5-5-5-5

Weightlifting 

Snatch Balance + OHS (5x 2+2)

Snatch Pulls

2-2-2-2

WOD

For Time

50 DU’s, then

10-9-8-7-6-5-4-3-2-1

OHS (115/75)

Burpees over Bar 

Then, 100 DU’s to finish.

Cashout– Jumping Ring MU’s

Tactical Tuesday 1-3-17

Strength

10:00min EMOM

3 position Power Clean (ground, low Hang, high Hang)

Increase weight every 2min.
WOD

6 RFT

5 Power Cleans (135/95) 

*must be touch and go every round

10 Box Jumps (24/20)

7 T2B

Cashout- 15 Hinge Rows/ 10 kips on rings

Motivational Monday 1-3-17

Strength

Front Squats

5-5-5-5-5

WOD

CF4P Bench WOD

For Time

Row 500m

20 Pull-ups

20 DL (225/135)

20 sit-ups

20 WB (20/14)

20 Burpees 

20 KBS (62/35)

Run 400m