Friday Jan 23,2015

Skill:
Complete 1 max set of unbroken bent over barbell rows every 2 mins for 10 mins (5 sets)
Rx: 135/95
Elite: bodyweight
*scale athletes to get at least 8 or more reps per set
Wod:
16 min amrap
200m front rack carry* 135/95
2 rope climbs (scale: 15 pull-ups)
*20 lateral bar hop penalty for breaking

Thursday Jan 22,2015

Skill:
High hang clean
3-3-3-3
Wod:
50 pistols
10 toes 2 bar
40 pistols
10 t2b
30 pistols
10 t2b
20 pistols
10 t2b
10 pistols
10 t2b

Wednesday Jan 21,2015

Skill: 15 mins to accumulate:
-2 mins L-sit hold (rings, dip bar, etc. *extra scale weighted plank 45/25 if athlete cannot hold support position)
-200′ handstand walk or 3-4 mins handstand hold against wall
Wod:
7 rounds
10 deadlift 275/185
Run 200m

Tuesday Jan. 20,2015

Skill:
Push jerk
10-10-10-10
Wod:
Row 75 calories
50 thrusters 75/55
25 pull-ups
*14 min cap

Monday Jan. 19,2015

Skill:
Find 1 rm complex of:
1 full snatch + 1 hang squat snatch + 1 overhead squat
Wod:
10 min amrap
30 double unders
15 snatches 75/55