Monday 02/22/16

WOD  For Time
4 rounds
Run, 200 m
11 Thrusters, 135/95 lbs
Run, 200 m
11 Push Press, 135/95 lbs
Run, 200 m
11 Floor Press, 135/95 lbs

Tuesday 02/23/16

Strength -  Squat Clean - 3 Rounds
Round 1 - 3@70%,  2@ 80% ,1 @90%
Round 2 - increase each set 5-10 pounds 3-2-1
Round 3 - increase each set 5-10 pounds 3-2-1

WOD - AMRAP - 18 Mins
10 Deadlifts, 255/175 lbs
10 Burpee Pull-ups
10 Kettlebell Russian Swings (heavy)
10 Box Jumps 24'/20'

Wednesday 02/24/16

Skill Work: Every 2 mins for 12 mins, alternating between:
10 Hollow Rocks
10 Pistols (Alternating Legs)s
10 Shoulder Taps

WOD For time:
21 Overhead Squats, 95/65 lbs
50 Double Unders
15 Overhead Squats, 95/65 lbs
50 Double Unders
9 Overhead Squats, 95/65 lbs
50 Double Unders

Thursday 02/25/16

Strength - Back Squat
1 round 3 @70% 2 @80% 1 @90%
2 Round increase by 5-10 each set 3-2-1
3 Round increase by 5-10 each set 3-2-1

WOD 3 rounds for time of:
9 Handstand Push-ups
Kettlebell Walking Lunge, 60 ft (rig and back)
15 Toes-to-bars
Kettlebell Walking Lunge, 60 ft (rig and back)
21 Burpees
 

 

Friday 02/26/16

Death By Clean & Jerk With a continously running clock perform:
1 Hang Pwr Clean & Jerk, 125/85 lbs in the first 1 min
2 Hang Pwr Clean & Jerks, 125/85 lbs in the second 1 min
3 Hang Pwer Clean & Jerks, 125/85 lbs in the third 1 min ... Continuing this for as long as you are able.

Saturday 02/27/16

WOD - Open WOD 16.1

Sunday 02/28/16


ROMWOD - Open Gym