Strength
Weighted Dips
5x failure
WOD
5 RFT
10 Hang Snatches 75/45
15 Burpees
20 KBS 55/35
WOD
Saturday 2/15/2014
Skill
Kettlebell Snatch
15-20 min to work on technique followed by 5×3(per arm)
WOD
4 RFT
15 Pull-ups
5 Burpees
15 TTB
5 Box Jumps 24/20
Friday 2/14/2013
Strength
Spilt Jerk
5,5,3,3,1,1
WOD 1
10 Min AMRAP
5 Power Snatch 95/95
10 Front Squats 95/65
REST 3 MIN
WOD 2
10 Min AMRAP
20 Dips Bar/Ring
20 Ab-Mat Sit-ups
20 Air Squats
Thursday 2/13/2014
Strength
Snatch Grip Deadlift 8×3 (form and speed up to approx 75% 1RM)
WOD
6 RFT
6 Deadlifts 275/185
10 KBS 70/45
6 Length Farmers Carry 55/35
Wednesday 2/12/2014
Strength
DB or KB OHP
Both arms together
5×10
WOD
18 min AMRAP
30 thrusters 95/65
20 Chin-ups
10 Leg raises
A lion doesnt concern himself with the opinions of sheep
Tuesday 2/11/2014
Strength
Hang Squat Clean
15 mins to find 3RM then
WOD
10- HSPU
15 Hang Squat Cleans 135/95
20 Double Unders
10- HSPU
15 Power Cleans 135/95
20 Double Unders
10- HSPU
15- STOH 135/95
20 Double Unders
HAPPY BIRTHDAY JENNY MARKIN!!!!!!!
Monday 2/10/2014
Strength
4 stations 2 mins at each
Calorie Row
Rope Climb/progressions
Muscle ups/progressions
Sled Plush 300/200 (includes sled @100lbs
WODS
7 mins to complete as many reps as possible
3 snatches at 95/65
3 burpees
6 snatches
6 burpees
9 snatches
9 burpees
12 snatches
12 burpees
15 snatches
15 burpees
18 snatches
18 burpees … Ect
2 min rest
5 min to complete
As many toes to bar/ knees to elbow as possible
HAPPY BIRTHDAY ARIELLE!!!!!!!!!!!!!
Saturday 2/8/3014
WOD
30min
AMRAP
5 STOH 135/55
15 TTB
25 HRPU
35Sit-ups
