Tuesday 1-8-19
Skill
“Flight Simulator”
DU’s unbroken
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
10min to see how far you can get….
Half Simulator for scale….
WOD
15 min AMRAP
200m Run
7 T2B
10 Burpees
Archive for year: 2019
1-7-19
Strength
Back Squats
20-12-8-12-20
Work heavy as possible every set
WOD
“Isabell”
30 Snatches For time (Power)
(135/95)
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
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
