Thursday March 26,2015

Thursday:

Partner Skill/WOD

30 min clock 

10 min

Both partners must establish a 1 rm floor press using 1 barbell.

10-20 min

5-10-15…30 

Power snatch 125/85

Run 100 m

20-30 minutes

Accumulate 

15 rope climbs 

Wednesday March 25,2015

Skill: 

Power clean

15 minutes to build to a heavy double. Drop between reps. 

Wod: 18 min Cap

5 rounds

400 m run

8 chest to bar pullups

16 ab mat situps

Tuesday March 24,2015

12 min EMOM

2 Bar Facing Burpees + 2 Deadlifts 275/185
Add 1 bar facing burpee every minute until failure.

Wod: 12 min cap
150 KB Swings 70/53
2 Burpees at the top of every minute.

Monday March 23,2015

Skill: EMOM for 16 min
1 Hang Squat Snatch
Start light and build heavy

Wod: 8 min Cap
45 Thrusters 95/65
45 box jumps 24/20
45 cal row

Thursday March 19,2015

Partner Skill/WOD (30 min clock)

10 min
Establish a 1RM Strict Press

10-20 min
5, 10, 15… 30
Hang Power Cleans 135/95
Run 100M

20-30 min
Complete 100 hollow rocks for time.
2 Burpees at the top of every minute for both athletes.