Wednesday 1-24-18
Strength
OHS
3-3-2-2-1-1-1…
Establish heavy 1RM
WOD
5min AMRAP
7 Power Snatches (95/65)
9 Box Jumps (24/20)
Rest 2min
5min AMRAP
7 Push Presses (95/65)
9 WB (20/14)
Rest 2min
5min AMRAP
7 SDLHP (95/65)
9 Burpees
Tuesday 1-23-18
Skill
Weighted Pull-ups
5-5-5-5-5
WOD
13:00min AMRAP
Run 200m run
10 T2B
15 DL (185/135)
Cashout– group plank/ Stretch
Monday 1-22-18
Strength
Squat Clean
1-1-1-1-1-1…
Start 50% make small jumps to Establish 1RM.
WOD
4RFT
8 Clean and Jerk (135/95) no squat
20 Air Squats
4 Wall Walks (RX+ 8 HSPU’s)
Partner WOD Saturday
1000m Row / static DL hold (185/115)
40 Clean and Jerks (135/95)/ alternate
40 Slam Ball Burpees / alternate
50 Wall balls / rig hang hold
50 toes to bar / plank
10 Sand bag runs 100m / alternate
Flex Friday 1-19-18
Strength
Snatch Complex
3sec Snatch DL + low hang pause hp + floating Squat Snatch + OHS + Snatch Balance
WOD
5min AMRAP
2 Hang Squat Clean (155/105)
5 Pullups (RX+ 2 Bar MU)
2 Burpees
Cashout- work the gun show!
Thursday 1-18-18
Strength
Bench Press
10-8-6-4-2
Total volume
WOD
For Time- Complete in any order
50 WB (20/14)
50 DB Snatches (50/35)
50 Push-ups
50 Calorie Row
50 back extension (Superman)
Cashout– Group Stretch
Wednesday 1-17-18
Strength
10:00 EMOM
2 Power Cleans
Add weight every 2min
WOD
10:00min AMRAP
6 Sprints (20m)
12 T2B
15 Box Jump overs (24/20)
Cashout– ME KBS (62/35)
Tuesday 1-16-18
No skill
Open WOD 17.5
10 RFT
9 Thrusters (95/65)
35 Double Unders
30min Time cap
Cashout- group mobility
Monday 1-15-18
Strength
OHS
3-3-3-3-3
WOD
9-8-7-6-5-4-3-2
DL (245/155)
Burpees over Bar
C2B
Cashout– 400m run for time
1-12-18
Strength
Squat Cleans
3-3-3-3-3….
WOD
5-10-15-20-15-10-5
Hang Power Cleans (115/85)
WB (20/14)
