Thankful Thursday/ Open 16.1 Announcement
Skill/ measure
ME Broad Jump/ 1000m row for time
WOD
3RFT
400m run
25 KBS (62/35)
15 HRPU’s
Rest 1:00 min
Weightlifting Wednesday 2-24-16
Strength
OHS
2-2-2-2-2
WOD
10:00min AMRAP
8 Thrusters (95/65)
20 DU’s
15 Sit-ups
Weightlifting
Clean Complex
Power Clean + Hang Squat Clean + Thruster
5-7 sets
Bent Rows
5-5-5-5
TankTop Tuesday 2-23-16
Strength
DL
5-5-3-3-1-1
WOD
10-9-8-7-6-5-4-3-2-1
Burpee box jumps
Chest to bar Pull-ups
Cashout-ME sit-ups 1min
Motivational Monday 2-22-16
Warm Up
Jump Rope Drills
Strength
Push Jerk
5-3-1-1-1…
20min time cap
WOD
5RFT
6 Sprints (20m)
18 WB (20/14)
9 Power Snatches (95/65)
Cashout– 30 OH Tricep Extensions
Fireball Friday 2-19-16
Strength
Front Squats
3-3-3-3-3-3
WOD
21-15-9
Hang Power Cleans (135/95)
Back Squats (same weight)
Pull-ups
Cashout– 1min max tire flips
SuperHero Thursday! 2-18-16
Skill
HSPU’s
5 sets of until failure or negatives
Practice pistols between sets
WOD
2RFT
40 KBS (54/35)
30 box Jumps (24/20)
20 T2B
10 Wall walks
*5 Burpees will be done every 3mins
Cashout– Row 500m for time
Weightlifting Wednesday/ Yoga 2-17
Strength
Cleans
2×3 @ warm-up
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
7 Rounds of
7 OHS (95/65)
20 DU’s
Then 40 sit-ups
WL
Snatch Balance
3-3-2-2-2
Bent rows
5-5-5-5
Weightlifting Wednesday 2-17
Strength
Cleans
2×3 @ warm-up
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
7 Rounds of
7 OHS (95/65)
20 DU’s
Then 40 sit-ups
WL
Snatch Balance
3-3-2-2-2
Bent rows
5-5-5-5
Tanktop Tuesday 2-16
Strength
Bench
3-3-3-3-3
WOD
12:00min AMRAP
200m Run
8 S2OH (155/95)
15 WB (20/14)
Cashout– 3×5 ring dips
Tanktop Tuesday
Strength
Bench
3-3-3-3-3
WOD
12:00min AMRAP
200m Run
8 S2OH (155/95)
15 WB (20/14)
Cashout– 3×5 ring dips