Monday 01/04/16
 

Strength -
Power Snatch : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%
Snatch Balance : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%
Behind The Neck Jerk : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%
Front Squat : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%

WOD - AMRAP 10 mins: Complete as many rounds as possible in 10 mins of:
10 Burpees
20 Wall Balls, 20/15 lbs

Tuesday 01/05/16

Strength
Power Clean & Jerk : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%
Overhead Squat : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%

WOD
3 rounds for time of:
5 Ring Dips
10 Deadlifts, 275/185 lbs
50 Double Unders

 

Wednesday 01/06/16

Hang Snatch : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%
Jerk  (from rack): 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 65%
Front Squat : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 75%

WOD
For Time
15-12-9-6-3 reps
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-up



Thursday 01/07/16

For time:
20 Kettlebell Swings, 53/35 lbs
Run, 800 m
15 Kettlebell Swings, 53/35 lbs
Run, 400 m
10 Kettlebell Swings, 53/35 lbs
Run, 200 m

 

Friday 01/08/16

Every 2 mins for 20 mins do:
3 Handstand Push-ups
5 Power Cleans, 165/125 lbs
7 Burpees

Saturday 01/9/16

WOD - Partner/ Team WOD

Sunday 01/10/16

Open Gym

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