4.19.18

A. Class

B.
100 dubs
15 burpee muscle ups
50 dubs
5 burpee muscle ups

C. Rowing

3x(250 m fast+250 m moderate+250 m slow)
Rest 2 min
2x(250 m fast+250 m moderate+250 m slow)
Rest 2 min
1x(250 m fast+250 m moderate+250 m slow)

Monday February 19, 2018

Skill:

Back Squat:
3 x 10
Think same weight for all 3 sets. In order to do this try warming up with 2 sets before going into your first set of 10. Warm up sets are typically lighter and may not always be as many reps as the working sets.

Partner WOD:always one person working at a time
3 rounds
400 m run (200m each partner)
20 wallballs 20/14 (10 and 10)
10 power cleans 135/95 (5 and 5)
3 rounds
400 m run(200m each partner)
20 wallballs 20/14 (10 and 10)
10 push jerks 135/95(5 and 5)
3 rounds
400 m run(200m each partner)
20 wallballs (10 and 10)
10 clean and jerks 135/95(5 and 5)

30 min cap

2.16.18

Warm up:
4 min emom
10 nose breathing burpees
6 min emom
10 nose breathing wallballs 20/14

Mobilize

A)
3×3 min AMRAP/3 min rest
30 alt db Snatch 50/35
20 burpees over the db
Max hspu(open standard)

B) class

C) 3×2 front squat w/2 sec pause

Friday February 16, 2018

3 PERSON TEAM WORKOUT:
3 rounds
25/20 Cal Row
10 Clean and Jerks 165/110
1 person completes the whole thing. Then rest until both other teammates do the something. All 3 people completing above work is 1 round.

Post workout:
Run 1 mile

Thursday February 15, 2018

Skill:
Handstand Walk Practice

WORKOUT
800 m (sub 1k row)
Then 10 down to 1
front squats 135/95
lateral burpees over the bar