Friday 1-4-19
Strength
Snatch Complex
1 Squat Snatch + 2 Hang Squat Snatches + 1 OHS
Work to a Heavy set. 20min Time cap
WOD
6min AMRAP
Ascending Ladder by 3…
3,6,9,12,etc
-Clean and Jerk
-Box Jumps (24/20)
Cashout– 100 DU’s for Time
Archive for month: January, 2019
Thursday 1-3-18
Skill
Rowing
Discuss finding drag
Row 3000m with Partner
Alternate every 500m
WOD
2 RFT
10 Burpees
20 DL (225/155)
30 Push-ups
40 WB
Wednesday 1-2-19
Strength
Thrusters
3-3-3-3-3
Off the rack, work to a Heavy 3.
WOD
For Time
21-15-9-15-21
Hang Power Cleans (115/85)
Sit-ups
Pull-ups
Cashout– group stretch
