Thursday 10-4-18

No Skill

WOD

20min AMRAP

Run 200m

7 T2B

8 DL (225/165)

9 Box Jumps (30/24)

Cashout– 30 Bicep curls

Friday 8-17-18

Strength

Touch and Go

Power Cleans

10-8-6-4-2

WOD

Run 200m

10 clean and Jerks (185/115)

Run 200m

8 Clean and Jerks (185/115)

Run 200m

6 Clean and Jerks (185/115)

Run 200m

4 Clean and Jerks (185/115)

Wednesday 7-25-18

Strength

Split Jerks

2-2-2-2-2

Work to a Heavy set.

WOD

10 RFT

5 DL (275/185)

20 DU’s

Cashout– Weighted Dips 3-3-3-3

Monday June 25th

Strength

Weighted Pull-ups

3-3-3-3-3-3…

WOD

5RFT

8 DL (165/115)

5 Hang Power Cleans (165/115)

2 Push Jerk (165/115)

40 DU’s

Thursday 5-25-18

Warm up

Tabata

Strength

DL

3-3-3-3-3

WOD

“Lighter DT”

(135/95)

5RFT

12 DL

9 Hang Power Cleans

6 Push Jerks

10:00min Time cap

Goal- cycle BB fast

Thursday 4-5-18

Strength

Push Jerks

5-5-5-5-5

WOD

“Grace”

30 Clean and Jerks for Time

(135/95)

Cashout

3×8 Bench

3×8 Ring Dips

Wednesday 12-13-17

Strength

Snatch Complex

1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS

7 sets

Work to heaviest set possible completing complex

WOD

8 RFT

5 Snatch Grip DL (135/95)

10 WB (20/14)

5 Box Jumps (24/20)

Test Post

Motivational Monday

Weight Lifting Wednesday 9-27-17

Strength

Snatch

work to a heavy 1

5  – Warm up

3 – 65%

2- 75%

1- 85 %

1- 90%

1-95%…..

Snatch Pulls (110% of Heavy 1)

2-2-2-2

Back Squat

8-8-8-8

30 GHD sit-ups

Image result for snatch oly lift

Flex Friday 7-14-17

StrengthPush Jerk

3-3-3-3-3

Goal- goal heavier than previous 5’s.
WOD 

10 min AMRAP

6 HSPU’s (3 wall walks)

15 DU’s

6 Burpee Box Jumps (24/20)
Cashout- 20 OH tricep Ext +20 rear delt flys