16 days out

In addition to the class WOD…

14 min EMOM
2 hang squat snatch 155/105
and
1 rope climb

45 GHD sit-ups
45 hip ext

Tuesday Feb. 10,2015

Skill: Pull-ups
10 min emom or 10 min of practice
Emom will be 10/7 for rx; 16/12 elite.
Wod:
3 rounds
Run 400 m
15 deadlifts 315/225
20′ hs walk
(Scale 60′ bear crawl)

Monday Feb. 9,2015

Monday:
Skill
Squat clean
5-5-5
(drop in between reps. Try to get stronger by getting heavy; but don’t sacrifice form)

Wod:
3 rounds
3 min row for cal
3 min wall ball/toes to bar/box jump over

3 min row, 3 min wallballs, 3 min row, 3 min toes to bar, 3 min row, 3 min burpee box jump over.

Friday February 6, 2014

Spend 10 minutes working on a big weakness.

Spend 10 minutes working on posterior chain: for example
-hip ext
-back ext
-good mornings

Spend 10 min working on a new/relatively new skill.

-do a 10 min AMRAP that includes overhead squats.

Friday Feb. 6,2015

4, 8, 12 min AMRAPs with 4 min rest in between. Start over each time.

15 v-ups
15 narrow grip plate push ups
5 snatches 135/95
5 box jump overs 24/20
1 wall walk