Wednesday Feb. 12th
Strength
Power Snatch
5-5-3-3-3
WOD
6 rounds
20 DU’s
7 OHS (95/65)
Cash out
3:00 planks
Archive for year: 2014
Tuesday Feb. 11th
Strength/skill
Snatch 50-65% technique
WOD
4 rounds of
200m run
20 WBSU (20/14)
15 air squats
10 pull-ups
Monday Feb. 10th
Strength/ Skill
EMOM 8:00
5 Front Squats @ 75% 1RM
3 Burpees
WOD
10:00min AMRAP
Ascending ladder by 3
S2OH (135/75)
Box jumps (24″/20″)
Friday February 7th
Warm up
10 min.
Strength
Power cleans
5 @ Warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
5 rounds of
30 DU’s
5 Deadlift (225/115)
8 C2B
Thursday Feb. 6th
Warm up
Agility drills/ broad jump test
WOD
15:00min AMRAP
20 OH Lunges (45/25)
14 ball slams
7 Ring Push ups
Wednesday Feb. 5th
Warm-up
10 min
Strength /Skill
Deadlift
5 warm-up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
Buy in 100 DU’s
Then 4 rounds of
20 WB’s (20/14)
15 Ring rows
1 suicide run (15m, 30m, 45m)
Then Finish with 100 DU’s
Tuesday Feb. 4th
Warm up 10min
Strength
Push press
5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
10:00 AMRAP
5 Power Snatch (95/65)
Burpees (ascending ladder by 3, start at 3)
Monday Feb. 3rd
Warm-up
10 min.
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
17:00min time cap
Then
7:00min AMRAP
7 Box Jumps (24/20)
10 sit-ups
Friday Jan. 31st
Strength
Front Squat
Partner WOD
Bench for Volume
Burpee box jumps/burpee
KB swings/ jump rope
Partner Plate run
Hang cleans/planks
Partner slam balls
Explanation upon arrival- happy Friday!
Thursday Jan. 30th
WOD
1000m row for time
Rest 5:00
10 T2B
100m keg run
15 T2B
100m keg run
20 T2B
100m keg run
15 T2B
100m keg run
10 T2B
100m keg run
No keg available, do Burpees until one is (every Burpees subtracts 2 seconds from final time, must run if keg available)
