01/23/2019

Strength/Skill

Snatch
6 Rounds @ 2mins
3-3-2-2-1-1

Start @ 70%-75% then add weight/round

WOD

At 0:00
Row 1000m for Time
Row finish-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
14:00-15:00 Rest
15:00-25:00 Find 1RM Snatch

01/22/2019

Strength/Skill

Bench Press
6 Rounds @ 2min
10-10-8-8-6-6
Start @ 50%-55%

Add weight/round

WOD

5 RFT
5 Cleans (135/95)
10 Bench Press
15 KBS (50/35)
20 Sit-ups
25/20 Cal Row

Rx+ 155/105
KBS (70/55)
GHD Sit-ups

01/21/2019

Strength/Skill

Deadlift 5×5
5 Rounds @ 2:30
5-5-5-5-5

Add weight/round

WOD

AMRAP 15
12/10 Cal Bike
10 KB Bent over Rows 5/side (55/35)
10 Single Leg V-Ups
21-15-9 Burpees
Complete set of reps after each round

 

01/18/2019

Strength/Skill

OH Squat 1 RM
6 Rounds @ 1:30
4-2-1-1-1-1

WOD

AMRAP 20
25-ft.OH Walking lunge (95/65)
8 Burpees
25 ft. Walking lunge (95/65)
8 C2B Pull-ups

01/14/2019

Strength/Skill

Back Squat 5×2
5 Rounds @ 2 min
2-2-2-2-2

Add weight/round

WOD

For Time
15-12-9-6-3
Cal Bike
150-120-90-60-30
Double Unders (SUx3)
Then: 2000 m Row

 

01/11/2019

Strength/Skill

EMOM 10
Odd: 1 Power Snatch
Even: 1 Squat Snatch

Add weight/round

WOD

10 RFT
5 Bar 
MUs
6 Pistols (3/leg)
7 Power Snatches (75/55)