2.20.17

Warm up:

Row 3500 m

Mobilize

A) 

10 min emom

Even: 20/15 cal assault bike 

Odd: 50 dubs

At 10:00 min mark

42 ghdsu

21 power snatch 95/65

Rest 2 min

30 ghdsu

15 power snatch 115/75

Rest 2 min

18 ghdsu

9 power snatch 135/95

B) class OR

5 min AMRAP

ROW 60 cal

Max burpees over the rower

Rest 5 min 

5 min AMRAP 

50 burpees over the rower

Max cal rower

C) 14 x :30 on/:30 off

Alternate between 

Db step ups and DB walking lunge 50ish/35ish

2.18.17

Warm up: 

Assault bike 8-20 minutes… whatever you need

Mobilize

A) 50-35-20

Wallball 

Kb swings 70/53

B) 8x 
7 back squat+7 shoulder to ovhd+7 power Cleans 205/135 all linked. Go up every round you are able.

C) 1 min on/1 min off

6/3 mu+10 box jumps 24/20(if easy add an mu or 2 box jumps the next round. Adjust to make difficultish)

Rest on rower between each 8 cycles. 

2.17.17

Warm up: 3×6 cal row+5 burpees over the rower+4 hspu+3 db ohs+2 mu
17d

15 min AMRAP 

60 cal row

50 burpees over the rower

40 hspu

30 db overhead squats 

20 muscle ups
Then

Recovery row: 10 min at 2:15-2:45
Then

Every 2 min for 3 sets 

Max unbroken c2b
Then 

20 min active recovery bike(arms and legs) every 4 minutes; 15 unbroken wallballs 

2.16.17

Get a massage. Do a ROMWOD. Eat good foods. Stay hydrated.

2.15.17

Warm up: difference between warm up and workout is pacing.

Bear crawl 60’+75 dubs+15 burpees+25 wallballs+15 burpees+75 dubs+bear crawl 60′

Mobilize(stop ignoring this. Open is around the corner)

A) class

B) 200 dubs+75 shoulder to ovhd 95/65+ 60 front squat+45 wb + 30 burpees+15 mu

C) 12 min aerobic/run row or ski