2/7/2015

A) 500m row: 3 round average

B) Open WOD 14.1

AMRAP 10

  • 30 DU
  • 15 Power Snatch (75/55)

2/6/2015

A) BS 6×2@80%

B) 15 minute AMRAP

  • 20 wall ball @ 20/14 lbs.
  • 1 rope climb
  • 20 KBS (55/35)
  • 1 rope climb

2/5/2015

A) 10 round sof Tabata count.  Alternate movements.

  • Headstand hold
  • Reverse plank

B) Max rep for time

  • 3 minute Calorie row
  • 1 minute rest
  • 3 minute alternating arm KB turkish get ups @ 55/35 lbs. 
  • 1 minute rest
  • 3 minute tire flips
  • 1 minute rest
  • 3 minute pinch grip plate carry @ 45/25lbs. 2 plates, 1 plate/hand. (1 rep.= 5 yds.)

2/3/2015

A) 10 minute EMOM

  • Even minute: 4 power clean from power position + 4 push jerk 
  • Odd minute : Rest

*Start with 50% of 1rm jerk then work up to 70% if possible

B) 12 minute AMRAP

Ascending ladder (2-4-6-8……until time expires)

  • Burpee pul ups
  • Ab Mat sit ups

1/30/2015

Strength: Back Squat

  • 4 x 4 @ 90%

WOD: 12 min AMRAP

  • 5 T2B
  • 10 yd MB Crab Walk 20/14  (Start at the wall and crab walk 5 yds, then crab walk backwards on the return. Hands must be lifted off of the turf/floor when walking)
  • 15 MB Sit up throw (To determine target: Extend arm upward on wall and where your hand touches, add 3 blocks above. This is your target!)

1/29/2015

Strength: 2 Push Press + 1 Split Jerk from the rack

  • 5 Sets as heavy as possible 

WOD: Tabata: Alternate movements after each round. 8 rounds each: 20 seconds work/10 second rest of

  • MB Cleans 20/14
  • Hang Power Snatches 75/45
  • Barbell bent over rows

1/27/2015

Strength: Shoulder Press

  • 5, 5, 3, 3, 2, 1
  • Work up to a heavy single

WOD: 5 Rounds for Time

  • 5 Push Jerks 95/65
  • 10 bar facing burpee
  • 15 Box Jumps 30/24
  • 20 Plank Jacks