Monday May 15, 2017

Skill: 

5 rounds (1:1 work rest or with partner)

Run 200 m

15 burpees

WOD: 7 min Clock

0-3:30 AMRAP Full Snatch 135/95

3:30-7:00 AMRAP Thruster 135/95

Use same bar and same weight for each movement. Record total reps.

Friday May 12, 2017

Skill:

Push Press 5 sets of 10

In between sets rest and rope climb once or rest and do 15 ring rows

WOD: 15 min CAP

4 rounds

25 ghd sit-ups 

(sub for favorite core exercise if needed)

7 power cleans 225/155

Thursday May 11, 2017

Skill:  6 rounds

(try to increase speed over each interval)

1 minute row 

1 minute rest

Wod:

50-35-20

Ovhd plate lunge 45/35

Eye level KB swing 70/53

Wednesday May 10, 2017

Skill:

Underhand Barbell Row 

5×10

WOD: 5 rounds

Run 200 m

:30 handstand or arms extended plank hold

15 toes to bar 

15 wallballs 20/14

Tuesday May 10, 2017

Skill: 

Box Squat

Build to a heavy set of 3. Then a heavy single.

WOD:

15-12-9

Deadlift 245/165

Strict HSPU(or sub 2:1 push up)