2/12/2015

A) Snatch power jerk (from behind the neck)

  • 5X3 @ 70% of max snatch or overhead squat

B)3 Rounds for time

  • 50 Abmat situps
  • 25 Ring dips
  • 15 feet Handstand walks or 4 wall walks

 

2/11/2015

A) BS 6×3@80%B) 

B) Alternating Movements of:

  • 21-15-9-3 Power cleans 95/65
  • 3-9-15-21 V-ups

 

 

2/10/2015

A) Tabata (20 sec work 10 sec rest)

8 rounds each, alternating between

  • Plank jacks
  • Hollow body holds

B) AMRAP 15 min

  • 3 Overhead squats 95/65
  • 6 front rack lunges 95/65
  • 9 bar facing burpees


 

 

 

2/9/2015

A) BS 2×2@100%

B) For time: (25 minute time cap)

  • 1000 meter row

    • 25 Push press 65/45
  • 800 meter row

    • 20 Push press 65/45
  • 600 meter row

    • 15 Push press 65/45
  • 400 meter row

    • 10 Push press 65/45
  • 200 meter row

2/9/2015

A) BS 2×2@100%

B) For time: (25 minute time cap)

  • 1000 meter row

    • 25 Push press 65/45
  • 800 meter row

    • 20 Push press 65/45
  • 600 meter row

    • 15 Push press 65/45
  • 400 meter row

    • 10 Push press 65/45
  • 200 meter row

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